24/01/19
-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
MOBILITY
-AEROBIC-
FOR TIME
100 CAL ROW
100 DU
100 CAL BIKE
-ENDURANCE-
2 ROUNDS
400M SANDBAG SHOULDER CARRY
200M SANDBAG FRONT RACK CARRY
100M SANDBAG OVERHEAD CARRY
25 SANDBAG SQUAT
25/01/19
‘PHILIP PETTI’
FOR TIME
20 THRUSTER
20 BURPEE
20 CLEAN
20 SIT UP
20 STOH
20 PRESS UP
20 OHS
20 HSPU
20 FRONT SQUAT
20 AIR SQUAT
26/01/19
1000-1200
TEAM WOD
5 RFT
400M WEIGHTED RUN
10 TYRE FLIPS
100M FARMER CARRY
IN A 3 MIN WINDOW:
400M RUN
4 BAR MUSCLE UP
MAX REP SQUAT SNATCH
(REPEAT UNTIL 30 SQUAT SNATCHES ARE COMPLETE)
-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
MOBILITY
-AEROBIC CAPACITY-
50 CAL ARMS AND LEGS
50 CAL ARMS ONLY
50 CAL LEGS ONLY
50 CAL ARMS AND LEGS
-ENDURANCE TRAINING-
3 ROUNDS
30M KB OVERHEAD CARRY
30M KB FRONT RACK CARRY
30M KB FARMER CARRY
(USE A MODERATE WEIGHT-IF RESTED RUN 200M)
‘GEORGIE’
21 MIN AMRAP
7 BURPEE
11 PRESS UP
22 KETTLEBELL SWING
BUY IN: 65 SIT UP
GYM CLOSED AS WE WILL BE TRAVELLING TO CROSSFIT LIMAVADY AND THE NATIONAL SPORTS CENTRE (DUBLIN) TO SUPPORT OUR TRAVELLING TEAMS TAKING PART IN THE EXTRA-ORDINARY LEAGUE AND THE CELTIC SERIES. SPECTATORS TO BOTH EVENTS ARE WELCOME !!!
