Thursday 12 January 2017
12/01/17
A) Gymnastics Workshop
B) 4 RFT
8 T2B
10 HRPU
12 Vertical Jump (To a target)
14 Wall Ball (8/10kg)
- 1 min rest between rounds
- Each round is scored
Wednesday 11 January 2017
11/01/17
A) Gymnastics Workshop
B) Double Tabata : AB Mat Sit Up/Double Unders
20 seconds on 10 seconds off
16 rounds in total
SC- Where required
RX- As prescribed
Tuesday 10 January 2017
10/01/17
A) Gymnastic Workshop
B) For Time: 10-9-8-7-6-5-4-3-2-1 Floor Press/Deadlift/Power Clean
Scale: Where required
RX: 55/70kg
Monday 09 January 2017
09/01/17
A) Gymnastics Workshop
B) 3 RFT: 10 Pull Up 10 Shoulder To Over Head 10 Box Jump
SC – Where required
RX – 42.5/60kg 20/24″
Friday 06 January 2017
06/01/17
A) Gymnastic Workshop
B) In order to get us in the Open spirit were throwing in some Open WODs. Enjoy…
11.1
Thursday 05 January 2017
05/01/17
A) Gymnastic Workshop
B) 3 RFT: 20 Pull Up 30 Press Up 40 Sit Up 50 Squats 2 mins Rest
Wednesday 04 January 2017
04/01/17
A) Gymnastic Workshop
B) For Time:
100 Double Unders
75 Air Squats
50 Wall Balls (8/10)
25 Russian Twist (8/10)
25 Weighted Leg Raises (8/10)
50 Med Ball Clean (8/10)
75 Kettlebell Swing (16/24)
100 Mountian Climbers
Tuesday 03 January 2017
03/01/17
A) Gymnastic Workshop
B) For Time: 21-18-15-12-9 Deadlift and Lateral Burpees 55/80kg
Monday 02 January 2017
02/01/17
Today sees the start of our four week gymnastic strength programme wether it’s pull ups, handstand press ups or muscle ups we have a programme that’ll help reach your goals !!!
A) Gymnastic Workshop
B) 3KM Row for time
