Category Archives: Uncategorized

Monday 13 November 2017

13/11/17

For Time

21-18-15-12-9-6-3

Squat Snatch

AAB Cal

Burpee

Tuesday 14 November 2017

14/11/17

Tabata 10m Sprints

Rest 1 min

Tabata Cal Row

Rest 1 min

Tabata DU

Wednesday 15 November 2017

15/11/17

5 RFT

20 Weighted AB Sit Up

15 Ring Dip

10 Med Ball Clean

Thursday 16 November 2017

16/11/17

Open Gym

09.30am-1.00pm 4.00pm-8.00pm

Friday 17 November 2017

17/11/17

3 RFT

15 DB Thruster

50 DU

3 Rope Climb

Saturday 18 November 2017

18/11/17

Team Hero WOD @10.00am

Sunday 19 November 2017

18/11/17

Open Gym 11.00am – 1.00pm An opportunity to work on your G.P.S

Monday 06 November 2017

06/11/17

5 min AMRAP

10 SDLHP

15/20 AAB Cal

200m Run

(Rest 5 minutes and repeat)

Tuesday 07 November 2017

07/11/17

5 RFT

10 Pull Up

15 Push Press

20 DU

(Rest 1 min between rounds)

Wednesday 08 November 2017

08/11/17

5-5-3-3-3-1-1-1-1

Front Squat