31/05/18 OPEN GYM Skills Strength Mobility Catch Up AEROBIC CAPACITY 2 Sets 800m Row (28-32spm) 80s Rest 200m Row (27spm) 20s Rest 600m Row (32-36spm) 60s Rest 400m Row (32-36spm) 40s Rest 500m Row (32-36spm) 5 min rest between sets ENDURANCE TRAINING 3RFT 400m run 10 OHS (42.4/60) 1 Legless Rope Climb Rest 5 min…
02/06/18
In Teams
3000m Row
30 Snatch (42.4/60)
2000m Row
20 Snatch (50/70)
1000m Row
10 Snatch (55/80)
21/05/18
For Time
50-40-30-20-10
American Kettlebell Swing
Sit Up
Run (500-400-300-200-100)
RX: 16/24kg
INT: 10/16kg
SC: Where Required
TGT: 20 minutes or less
23/05/18
For Time
50 Double Unders
3 Front Squat
50 Double Unders
9 Back Squat
50 Double Unders
15 Deadlift
RX: 56/80
INT: 49/70
SC: Where required
TGT: 5 minutes or less
24/05/18 OPEN GYM Mobility Skills Strength Catch Up Muscle Beach WOD AEROBIC CAPACITY 3 Rounds 5 Sets 30 Seconds Moderate Pace 30 Seconds Fast Pace 30 Seconds Easy Pace 2 Minutes Rest between rounds ENDURANCE TRAINING ‘Operation Redwings WOD’ 4 Rounds For Time 3 Barbell Complex (Power Clean-Hang Squat Clean-Front Squat-Push Press-Back Squat-Push…
26/05/18
In Teams
5 RFT
60 Cal Bike
50 Air Squat
40 Toe To Bar
30 Pull Up
20 Burpee Box Jump (24/30)
10 Hand Stand Press Up
