AMRAP 12 10 PULL UP 50 DOUBLE UNDERS 20 STOH Wednesday 18/7/18 Post workout mobility Muscles targeted – lats, shoulders, calves, core Single leg forward fold [R] – 1 min Into QLT stretch [R] – 2 min Single leg forward fold [L] – 1 min Into QLT stretch [L] – 2 min Seal pose –…
OPEN GYM SKILLS STRENGTH MOBILITY CATCH UP MUSCLE BEACH WOD AEROBIC 2000M ROW 1 MILE RUN 2000M ROW ENDURANCE 0-25 MIN 21 THRUSTER 400M RUN 21 PULL UP 21 OVER HEAD SQUAT 21 PULL UP 400M RUN 21 THRUSTER 25-45 MIN 5 ROUNDS 25 SECOND L SIT HOLD 3 CLEAN AND JERK 45-COMPLETION 9-6-3 HANG…
HERO WOD FRIDAY ‘ELMS’ 400M RUN 10 ROUNDS 10 PRESS UP 10 KETTLE BELL SWING 10 BOX JUMP Friday 20/7/18 Post workout mobility Muscles targeted – calves, hips, hamstrings, chest, shoulders Dragon [R] – 1 min Into low dragon [R] – 1 min Dragon [L] – 1 min Into low dragon [L] – 1 min…
TEAM WOD ON LOCATION (LONDONDERRY PARK TBC) ENSURE YOU BOOK IN !!! BRING FOOD AND REFRESHMENTS !!! Saturday 21/7/18 Post workout mobility Muscles targeted – Full body Half seated frog [R] – 2 mins [L] – 2 mins Butterfly pose – 3 mins Seal pose – 1 min Sumo squat – 1 min With right…
OPEN GYM 1200-1400 MOBWOD Sunday 22/7/18 Post workout mobility Muscles targeted – the classics Seated straddle – 2 mins Pigeon [R] – 1 min [L] –1 min Lizard [R] – 1 min [L] – 1 min Dragon [R] – 1 min [L] – 1 min Puppy dog – 2 mins Saddle – 2 mins Bound…
FOR TIME
3-6-9-12-15-18
SHOULDER TO OVER HEAD (35/50)
OVER HEAD SQUAT
TOES TO BAR
‘FIGHT CLUB’
3 ROUNDS FOR REPS
1 MIN THRUSTER (30/42.5)
1 MIN POWER CLEAN
1 MIN BOX JUMP OVER (20/24)
1 MIN PULL UP
1 MIN CAL AAB
1 MIN REST
BANK HOLIDAY OPERATING HOURS
0930-1300 1600-2000
OPEN GYM
SKILLS
STRENGTH
CATCH UP
MUSCLE BEACH
AEROBIC
10 ROUNDS
30 SECOND ROW SPRINT FOR CALS
(3 MIN REST BETWEEN ROUNDS)
ENDURANCE
24 MIN ALTERNATING EMOM
EVEN 50 DOUBKE UNDER
ODD 2 POWER CLEAN + 1 JERK (ATHLETE TO SELECT WEIGHT)
BANK HOLIDAY OPERATING HOURS
0930-1300 1600-2000
FRIDAY HERO WOD
‘KP’
1000m ROW
30 PULL UP
30 THRUSTER (30/40)
1000m RUN
