Sunday 18 Mar - Open Gym 2-4pm
The awesome atmosphere and crowd encouragement at Open Gym means more reps!
Saturday 17 Mar - 'Partner WOD' - 400m Run, Max KettleBell Swing (24/16), 400m Run, Max Box Jump, 400m Run, Max Burpee, 400m Run, Max Dumbbell Push Press (15/10), 400m Run, Max Power Clean (50/30)
The shorter WOD option for today is 'Lynne' - 5 Rnds - Max reps of body weight Bench Press, Max PullUps. 'Lynne' is not timed, score is total reps.
Friday 16 Mar - Open Games WOD #4 - 12 Min AMRAP - 150 Wall Ball, 90 Double Under, 30 MuscleUp
The prescribed weight for the Wall Ball is 20lbs/14lbs. 20lbs is 9kg, we have 20lb med-balls. 14lbs is 6.35kg so 6kg is too light, we don't have 7kg med-balls so it will be 8kg wall balls for the ladies.
The target is 10ft for guys, same as normal but 9ft for girls - so 1ft higher than we normally throw to - but the ball is 2kg lighter so it's actually easier!
Once again it's a WOD where everyone can get a score on the board - you only need to get the ball to hit that target once.
Thursday 15 Mar - 20mins for quality reps - 4 Turkish Get Up (24/16), 6 Inverted Hang to L Sit, 8 Pistol, 10 Inverted Burpee
This WOD is not for time. Movements will be slow and controlled and should prepare us well for Games WOD #4 on Friday! If you have not done any of these exercises before then tomorrow is a day to learn something new.
Subscribe to:
Posts (Atom)
