Thursday Mar 10

Pre Opens Cardio

Warm Up

General body warm up

 

-into-

 

WOD Prep

Weightlifting

N/A

Workout

EMOM 30 min

 

Min 1: 20/15 or 15/12 Cal Row

Min 2: 12 Dual Russian KB Swings 2 x 24/12 Kg

Min 3: 20/15 or 15/12 Cal Bike

Min 4: 12 – 16 Burpees

Min 5: 12 – 16 OHS Plate Lunges 20/15 Kg 

Extras

Accessory

N/A

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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