MONDAY 08 OCTOBER 2018
HERO WOD ‘JONESY’
6RFT
400M RUN
6-5-4-3-2-1
ROPE CLIMBS
TUESDAY 09 OCTOBER 2018
FOR TIME
1600M RUN
REST 5 MIN
800M RUN
REST 4 MIN
400M RUN
REST 3 MIN
200M RUN
THURSDAY 11 OCTOBER 2018
-OPEN GYM- SKILLS STRENGTH MOBILITY CATCH UP WOD BEACH WOD -AEROBIC- ROW: 3X 1500M WITH 2 MIN REST BETWEEN BIKE: 15000M FOR TIME -ENDURANCE- SHORT AND HEAVY: 3 ROUNDS 200M LOAD PUSH (H) 20 SIT UP 100M REAR FACING LOAD DRAG (H) 10 DOUBLE KB/DB CLEAN AND JERK (M) LONG AND LIGHT: 400M FARMER CARRY…
FRIDAY 12 OCTOBER 2018
HERO WOD FRIDAY
‘TOMMY MAC’
2 RFT
12 BURPEE
12 THRUSTER
12 BURPEE
12 POWER SNATCH
12 BURPEE
12 PUSH JERK
12 BURPEE
12 HANG SQUAT CLEAN
12 BURPEE
12 OVER HEAD SQUAT
SATURDAY 13 OCTOBER 2018
TEAM WOD 10AM-12PM
IN TEAMS COMPLETE
40 MIN AMRAP
100 CAL AAB
75 SDLHP
50M BEAR CRAWL DB PUSH
25 HSPU
NUTRITIONAL SEMINAR WITH EDEN NUTRITION NI 12-1PM
FREE TO MEMBERS £5 TO NON MEMBERS
MONDAY 01 OCTOBER 2018
7X1 CLEAN COMPLEX
HANG SQUAT CLEAN
SQUAT CLEAN
FRONT SQUAT
JERK
INCREASE LOAD WITH EACH SET