This week there is a few changes to Friday’s schedule. There will be no 10am or 12pm WOD however we are trying to organise some open gym times. The gym will open back up at 2pm.
The evening classes will be on as normal.
Weekend opening hours will be Saturday 9am WOD, 10am WOD then open gym from 11am to 12pm.
Sunday will be 9am – Open gym, 10am WOD then Open gym from 11am till 12pm.
Monday
30 minute AMRAP
400m Row / Ski
20 burpees
2 rounds of Cindy
Tuesday
A)
Build to Heavy 2 Power Clean and Push Jerk
B)
15-12-9 reps for time of:
Power cleans 60 / 40
Thrusters 60 / 40
Wednesday
8 rounds for time of:
30 double-unders
20 OH plate lunges
15 Pull ups
12 Down Ups
Rest 2 minutes
Thursday
Bike – 4 minutes on / 2 off
Row – 4 minutes on / 2 off
Ski erg – 4 minutes on / 2 off
Sled drag – 4 minutes on / 2 off
x 2
Friday
A)
Deadlift Build to heavy 10 Reps
B )
EMOM x 8
8 DB Power Cleans
8 DB Push Press
Saturday
Sweaty
In pairs
40 – 36 – 32 – 28 – 24 – 20 – 16 – 12 – 8
Deadlift
Hang Power Clean
STOH
Strength
Body building time baby!
A)
Incline Bench press 3 x 10
B)
6 sets of
DB hex Press x 10 reps
DB Bent over Row x 10 reps
DB Hammer curls x 10 reps
