Monday 04 June 2018
04/06/18
4 Rounds
50 Air Squats
200m Run
50 Air Squats
4 min Rest between rounds
RX: As prescribed
INT: 30 Air Squat 200m 30 Air Squat
SC: Where required
Tuesday 05 June 2018
05/06/18
3 RFT
20 Burpees
20 Unbroken Double Unders
20 Alternating DB STOH 15/22.5
RX: As prescribed
INT: 20 Double Unders DB STOH 10/15
SC: Where required
Wednesday 06 June 2018
06/06/18
‘GRIFF’
800m Run Forwards
400m Run Backwards
800m Run Forwards
400m Run Backwards
Thursday 07 June 2018
07/06/18 OPEN GYM Skills Mobility Catch Up AEROBIC CAPACITY 5000m Row 1000m@24spm 1000m@26spm 1000m@28spm 1000m@26spm 1000m@spm ENDURANCE TRAINING 21-15-9 Wall Ball Shot 8/10 Squat Clean 42.5/60 REST 5 min 5 RFT 20 Med Ball Clean 8/10 20 Cal AAB REST 5 min 8 min AMRAP 3 RKBS 24/32 3 Goblet Squat 3 Burpee (Increase by…
Friday 08 June 2018
08/06/18
‘NEILD’
400m Run
10 Deadlift (70/110)
1 Rope Climb
400m Run
10 Deadlift
2 Rope Climb
400m Run
10 Deadlift
3 Rope Climb
400m Run
10 Deadlift
4 Rope Climb
400m Run
10 Deadlift
5 Rope Climb
Saturday 09 June 2018
09/06/18
In Teams complete:
3 RFT
200 Double Under
100 Wall Ball Shot (8/10)
50 Burpee Pull Up
25 Clean and Jerk (42.5/60)
Sunday 10 June 2018
10/06/18
Open Gym 1200-1400
Monday 28 May 2018
28/05/18
Memorial Day WOD
‘Nutts’
10 HSPU
15 Deadlift (80/115)
25 Box Jump (24/30)
50 Pull Up
100 Wall Ball Shot (8/10)
200 Double Under
400m run with 20kg plate
Tuesday 29 May 2018
29/05/18
10-9-8-7-6-5-4-3-2-1
Clean and Jerk
TTB
(30 Double Under between sets)
RX: 35/50 30 Double Under
INT: 30/42.5 20 Double Under
SC : Where required
