WEDNESDAY 04 JULY 2018
10X 1 MINUTE ROUNDS
10 BURPEE OVER BAR
MAX REP POWER SNATCH (55/70)
1 MINUTE REST BETWEEN ROUNDS
THURSDAY 05 JULY 2018
OPEN GYM SKILLS STRENGTH MOBILITY CATCH UP MUSCLE BEACH AEROBIC CAPACITY WITH A 20 MIN RUNNING CLOCK 100 BURPEES THEN ROW AS FAR AS POSSIBLE ENDURANCE TRAINING 2 RFT 100 DOUBLE UNDERS 10 THRUSTERS (55/70) -REST 5 MIN- 3 RFT 15 BAR FACING BURPEE 15 CLEAN AND JERK (25/50) -REST 5 MIN- 4 RFT 20…
FRIDAY 06 JULY 2018
HERO WOD FRIDAY
‘7/7’
0-1 1 MINUTE SILENCE
1-2 7 SQUAT CLEAN (35/50)
2-3 7 STRICT PRESS
3-4 5 OVERHEAD SQUAT
4-7 52 PULL UP
7-? 1 MILE RUN
SATURDAY 07 JULY 2018
TEAM WOD AND OPEN GYM 1000-1200
SUNDAY 08 JULY 2018
OPEN GYM 1200-1400
THURSDAY 28 JUNE 2018
OPEN GYM: SKILLS STRENGTH MOBILITY CATCH UP MUSCLE BEACH AEROBIC CAPACITY: 40 MIN ROW ALTERNATING 22-24 SPM ENDURANCE: 50 DOUBLE UNDERS 15/25 CAL AAB 50 DOUBLE UNDERS REST 5 MIN WITH A ROLLING CLOCK 5 MIN TO ESTABLISH A HEAVY CLEAN AND JERK THEN 30 CLEAN AND JERK AT 70% REST 5 MIN 4 RFT…