Monday 21 May 2018
21/05/18
For Time
50-40-30-20-10
American Kettlebell Swing
Sit Up
Run (500-400-300-200-100)
RX: 16/24kg
INT: 10/16kg
SC: Where Required
TGT: 20 minutes or less
Wednesday 23 May 2018
23/05/18
For Time
50 Double Unders
3 Front Squat
50 Double Unders
9 Back Squat
50 Double Unders
15 Deadlift
RX: 56/80
INT: 49/70
SC: Where required
TGT: 5 minutes or less
Thursday 24 May 2018
24/05/18 OPEN GYM Mobility Skills Strength Catch Up Muscle Beach WOD AEROBIC CAPACITY 3 Rounds 5 Sets 30 Seconds Moderate Pace 30 Seconds Fast Pace 30 Seconds Easy Pace 2 Minutes Rest between rounds ENDURANCE TRAINING ‘Operation Redwings WOD’ 4 Rounds For Time 3 Barbell Complex (Power Clean-Hang Squat Clean-Front Squat-Push Press-Back Squat-Push…
Saturday 26 May 2018
26/05/18
In Teams
5 RFT
60 Cal Bike
50 Air Squat
40 Toe To Bar
30 Pull Up
20 Burpee Box Jump (24/30)
10 Hand Stand Press Up
Monday 14 May 2018
14/05/18
‘Tabata Trouble’
Wall Ball (8/10)
TTB
Cal Bike
Power Snatch (42.5/60)
RX: As prescribed
INT: 6/8 35/50 HLR
SC: Where required
Tuesday 15 May 2018
15/05/18
‘The Ghost’
1 min Cal Row
1 min Burpee
1 min Double Under
1 min Rest
RX/INT: As prescribed
SC: Where required
