Strength - Shoulder Press, Bent Over Row and Bicep Curl
Tuesday 29 Jun - 50 Push Ups then 10 Rounds - 35 Double Under, 10 Cals. Then 50 PushUps
With the lockdown extended we are really looking forward to reopening Friday afternoon.
Until then we have Zoom sessions with Sammy to keep us fit, happy and sane! A great time to get the family involved. All movements from the posted WOD will have substitute movements, for the majority of us that do not have any equipment
Monday 28 Jun - 80 DeadLift, 70 Push Press, 60 Hang Clean, 50 Snatch, 40 Goblet Squat, 30 Renegade Row, 20 Lunge, 10 Devils Press *Run 150m after each movement or do 10 Burpees
This workout can be done with anything you have at home. A back pack or bag with something heavy in it, dumbbell, kettlebell, medball, whatever.
ZOOM LINKS
Sunday 27 Jun - Open Gym 10am - 11am
Doors Open @10am. WOD starts at 10:10am
WOD - Every 3 Mins (for 3 Rnds) - 50 Double Unders, Max Goblet Squats. Every 3 Mins (for 3 Rnds) - 20/15cal Row, Max Single Leg Split Lunge. In 11 Mins - 50 Flutter Kicks, 40 Hollow Rock, 30 Russian Twist, 20 Toes To Rings, 10 Wall Climbs. In any time remaining Max SitUps
Saturday 26 Jun - 3 Rnds - 3 Min AMRAP - 10 WallBall, 5 Burpee PullUp. 3 Rnds - 3 Min AMRAP - 10 Box Step Up (22.5/15), 5 Burpee Box Jump. 3 Rnds - 3 Min AMRAP- 10 DeadLift (60/40), 5 Burpee Over Bar
*1 Min Rest After Each 3 Min AMRAP.
*2 Min Rest After Each 3 Rnds.
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