FRIDAY 29 MARCH 2019
HERO WOD FRIDAY IS BACK !!!
‘GREGG ATLAS’
ACCUMULATE 10,000LB (4535KG) BACK SQUAT*
* 20 BURPEES EVERYTIME BARBELL IS RACKED
SATURDAY 30 MARCH 2019
TEAM WOD
1000-1200
SUNDAY 31 MARCH 2019
OPEN GYM
1200-1400
TUESDAY 19 MARCH 2019
‘STEEPLE CHASE’
FOR TIME
50-40-30-20-10
BIKE FOR CALS
JUMPING PULL UPS
DOUBLE UNDERS
TARGET: 17 MINUTES OR LESS
WEDNESDAY 20 MARCH 2019
15 MIN AMRAP
20 WALL BALL SHOT
15 SUMO DEADLIFT HIGH PULL
10 TOE TO BAR
TARGET: 6 ROUNDS OR MORE
THURSDAY 21 MARCH 2019
-OPEN GYM-
19.5 PREP
-AEROBIC TRAINING-
8 ROUNDS 2 MIN ROW (28 SPM)
(1 MIN REST BETWEEN ROUNDS)
-ENDURANCE TRAINING-
200M SANDBAG SHOULDER CARRY
40 BURPEE OVER BAG
200M SANDBAG ZERCHER CARRY
30 BURPEE OVER BAG
200M SANDBAG OVERHEAD CARRY
20 BURPEE OVER BAG
200M SUITCASE CARRY (100M EACH SIDE)
10 BURPEE OVER BAG
FRIDAY 22 MARCH 2019
19.5
SATURDAY 23 MARCH 2019
TEAM WOD
1000-1200
SUNDAY 24 MARCH 2019
OPEN GYM
1200-1400