WEDNESDAY 30 JANUARY 2019
5 RFT
12 OVER BAR BURPEE
9 HANG POWER SNATCH
6 OVER HEAD SQUAT
5 RFT
12 OVER BAR BURPEE
9 HANG POWER SNATCH
6 OVER HEAD SQUAT
TEAM WOD
1000-1200
IM TEAMS
30 MIN AMRAP
90 WALL BALL
120 PRESS UP
150 DOUBLE UNDERS
21/01/19
5 RFT
10 DEADLIFT
20 WALLBALL
30 PRESS UP
40 SIT UP
50 AIR SQUAT
22/01/19
‘REVERSE KALSU’
100 BURPEE FOR TIME
4 THRUSTER EMOM
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