Friday 20 April 2018
20/04/18
20 min AMRAP
1 Round of DT (12 Deadlift 9 Hang Power Clean 6 Push Jerk) *
800m Run
* If you break perform 10 Bar Facing Burpees
RX : 70/50 KG
INT: 60/42.5 KG
SC: Where required (Load-Reps-Movement)
Saturday 21 April 2018
21/04/18
Team Hero WOD 1000-1100
Open Gym 1100-1200
‘Holleyman’
30 RFT
5 Wall Ball Shot
3 Hand Stand Press Up
1 Power Clean
Monday 09 April 2018
09/04/18
5 Rounds
1 min Max Effort DU
1 min Max Effort Air Squat
1 min Rest
RX: As Prescribed
INT: As Prescribed
SC: As Required
Tuesday 10 April 2018
10/04/18
‘DIESEL’
31 min AMRAP
1 Clean and Jerk
300m Run
6 Kettle Bell Swing
20 Burpee
RX: 52.5/75 24/32
INT: 42.5/60 16/24
SC: As required
Thursday 12 April 2018
Open Gym: 2019 Open Prep Mobility Skills Aerobic Capacity: Air Assault Bike 150 Cals for time (every 2 mins perform 10 Burpee) Endurance: 3x 2 min 250m Row Max Effort Push Press RX: 42.5/60 INT: 35/50 SC: As required Rest 5 mins 21-15-9 Burpee American KBS DU RX: 16/24 DU…
Friday 13 April 2018
13/04/18 ‘Friday 13th WOD’ 13 Thruster 13 Bar Facing Burpee 13 T2B 13 Strict Pull Up 13 Cluster 13 OHS 13 Floor Wiper 13 SDLHP 13 Pull Up 13 STOH 13 Hollow Rocks 13 HSPU 13 Reps of Bear Complex (Power Clean-Front Squat-Push Press-Back Squat-Push Press) RX: 30/42.5 KG INT: 25/35 KG – I…