SUNDAY 10 MARCH 2019
OPEN GYM
1200-1400
MONDAY 25 FEBRUARY 2019
19.1
0R
3RFT
10/15 CAL AAB
10 RIGHT ARM DB SNATCH
10/15 CAL AAB
10 LEFT ARM DB SNATCH
TARGET: 7 MINS OR LESS
TUESDAY 26 FEBRUARY 2019
FOR TIME
100 DOUBLE UNDERS
20 CLEAN AND JERK
75 DOUBLE UNDERS
10 CLEAN AND JERK
50 DOUBLE UNDERS
5 CLEAN AND JERK
TARGET: 7.30 MINS OR LESS
WEDNESDAY 27 FEBRUARY 2019
FOR TIME
21-15-9
DEADLIFT
POWER SNATCH
BURPEE OVER BAR
TARGET: 8 MINS OR LESS
THURSDAY 28 FEBRUARY 2019
-OPEN GYM-
19.2 PREP
-AEROBIC-
5000M ROW
(22/24/26/24/22 SPM EVERY 1000M)
-ENDURANCE-
2 ROUNDS
200M SANDBAG SHOULDER CARRY
200M SANDBAG BEAR HUG CARRY
200M SANDBAG SHOULDER CARRY
200M SANDBAG ZERCHER CARRY
(USE A MODERATE LOAD)
FRIDAY 01 MARCH 2019
19.2
SATURDAY 02 MARCH 2019
TEAM WOD
1000-1200
SUNDAY 03 MARCH 2019
-OPEN GYM-
1200 – 1400
Monday 18 February 2019
10 RFT
400m Run
50 Air Squat
(if you have a weighted vest/ruck sack wear it)
Tuesday 19 February 2019
For Time
30-20-10
Wall Ball
Box Jump
(After each set 18/20 Cal Row)