OPEN GYM 1200-1400 MOBWOD Sunday 22/7/18 Post workout mobility Muscles targeted – the classics Seated straddle – 2 mins Pigeon [R] – 1 min [L] –1 min Lizard [R] – 1 min [L] – 1 min Dragon [R] – 1 min [L] – 1 min Puppy dog – 2 mins Saddle – 2 mins Bound…
FOR TIME
3-6-9-12-15-18
SHOULDER TO OVER HEAD (35/50)
OVER HEAD SQUAT
TOES TO BAR
‘FIGHT CLUB’
3 ROUNDS FOR REPS
1 MIN THRUSTER (30/42.5)
1 MIN POWER CLEAN
1 MIN BOX JUMP OVER (20/24)
1 MIN PULL UP
1 MIN CAL AAB
1 MIN REST
BANK HOLIDAY OPERATING HOURS
0930-1300 1600-2000
OPEN GYM
SKILLS
STRENGTH
CATCH UP
MUSCLE BEACH
AEROBIC
10 ROUNDS
30 SECOND ROW SPRINT FOR CALS
(3 MIN REST BETWEEN ROUNDS)
ENDURANCE
24 MIN ALTERNATING EMOM
EVEN 50 DOUBKE UNDER
ODD 2 POWER CLEAN + 1 JERK (ATHLETE TO SELECT WEIGHT)
BANK HOLIDAY OPERATING HOURS
0930-1300 1600-2000
FRIDAY HERO WOD
‘KP’
1000m ROW
30 PULL UP
30 THRUSTER (30/40)
1000m RUN
SCRABO TEAM WOD 1000-1200
-MEET AT SCRABO CARPARK 1000
-ENSURE IF YOU INTEND TO JOIN IN YOU BOOK IN VIA APP, MESSAGE OR TEXT
-IT INVOLES THE HILL AND WEIGHTS ?
