Monday 26th Feb - Sunday 4th March 2018

Monday 26th Feb

Part A – 4 X 5 Overhead Squats

Part B - 3 Rounds:

  • 10 Power Cleans 70/50
  • 200 m Run
  • 15 Ring Dips
  • 200 m Run
  • 10 Overhead Squats 70/50
  • 200 m Run

(30 Minute Time Cap)


Tuesday 27th Feb

Part A – 10 Min EMOM

  1. Min 1 – 45 sec Headstand or Free Standing Handstand
  2. Min 2 – 45 sec L sit or Knee Raise

Part B – Every 10 minutes, for 30 minutes (3 sets):

  • 400 Meter Run
  • 100 Double Unders
  • 30/20 Cal Ski/Bike/Row
  • 20 Burpees

Wednesday 28th Feb

Part A – Strength

3 X 10 Bent Over Row + 5 Strict Pull Ups

3  X 10 Skull Crushers + 10 Narrow Press Ups

Part B – “28 Days Later”

28 Min AMRAP

  • 12 Squats Cleans 60/40
  • 21 KB Swing 24/16
  • 12 Pull Ups
  • 400 M Row

Thursday 1st March

Team WOD - In Pairs;

0:00 – 18:00 - AMRAP

  • 25 DB Snatch 22.5 / 15
  • 100 M Farmers Carry 2 X 22.5 / 15 kg DB
  • 25 Sit Ups

18:00 – 20:00 - Rest

20:00 – 30:00 - Max Cal Assault Bike

Split all work as needed.


Friday NIGHT LIGHTS

18.2 - TBC

BRING IT ON CASTRO!


Saturday 3rd March

Part A – Build to a heavy complex;

2 Clusters + 2 STOH + 2 Power Cleans

Part B – 5 X 3 Min AMRAP

  • 5 Burpee Box Jump 24” /20”
  • 10 Wall Balls 9kg / 6kg

Coach Notes:

  • Score the workout in reps (15 reps per round)
  • Score is lowest round

Sunday 4th March

For Time;

4 Rounds

  • 12 Handstand Push-ups
  • 3 Rope Climbs

3 Rounds

  • 21 Calories, Rowing 
  • 15 Toes-to-bar 
  • 9 Burpees over the rower 

1 Round

  • 300 double-unders 
  • 200 Air Squats 
  • 100 Press-ups, Hand-release

*Rest 5 minutes between parts