Category Archives: Uncategorized

THURSDAY 03 JANUARY 2019

THU 03
-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
MOBILITY
PAIN STORM
-AEROBIC-
20 ROUNDS
40 SEC ON
20 SEC OFF
-ENDURANCE
-4 ROUNDS
12 SANDBAG GTOH (M)
20M SLEAD PUSH (H)

FRIDAY 04 JANUARY 2019

FRI 04
‘HAVANA’
25 MIN AMRAP
150 DU
50 PRESS UP
15 POWER CLEAN

SATURDAY 05 JANUARY 2019

SAT 05
-TEAM WOD-
FOR TIME
8-16-24-16-8
ALT DB SNATCH
SINGLE ARM DB BOX STEP OVER
CAL ROW
(EACH ATHLETE IN TURN COMPLETES REPS)

SUNDAY 06 JANUARY 2019

SUN 06
-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
MOBILITY

MONDAY 24 DECEMBER 2018

MON 24
CLASSES 10:00 11:00 AND 12:00

12 WODS OF CHRISTMAS
1 SDLHP (25/35)
2 THRUSTER
3 PUSH PRESS
4 POWER CLEAN
5 POWER SNATCH
6 KBS (16/24)
7 PULL UP
8 T2B
9 BOX JUMP (20/24)
10 DU
11 BURPEES
12 OH LUNGE (15/20)

TUESDAY 25 DECEMBER 2018

TUE 25
TURKEY DINNER FOR TIME

WEDNESDAY 26 DECEMBER 2018

WED 26
BERGERON 100 ROUND WOD
1 HSPU
2 SQUAT CLEAN
3 BURPEE

THURSDAY 27 DECEMBER 2018

THU 27
-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
MOBILITY
PAIN STORM
-AEROBIC-
10X4MIN
1-50 RPM
2-60 RPM
3-70 RPM
4-35 RPM
-ENDURANCE-
5 ROUNDS
200M FARMER CARRY
10 DOUBLE KB OR DB SWING

FRIDAY 28 DECEMBER 2018

FRI 28
‘LEAVEY’
FOR TIME
8 OHS 20 D
U6 OHS
40 DU
4 OHS
60 DU
2 OHS
80 DU

SATURDAY 29 DECEMBER 2018

SAT 29
-TEAM WOD-
FOR TIME
150-100-75-50-25
LATERAL BURPEE OVER BAR
SHOULDER TO OVERHEAD