-BANK HOLIDAY WOD- WAVE 1: 10.00-12.00 WAVE 2: 12:00-14.00 FOR TIME 400M RUN 20 BURPEES 400M RUN 19 BURPEES 400M RUN 18 BURPESS ETC ETC ETC UNTIL… 400M RUN 1 BURPEE – NO TIME CAP BUT REMEMBER THE CLOCK ONLY RUNS TO 99 MINS ? – IF YOU HAVE A WEIGHTED VEST AND FEEL THE…
12 MIN AMRAP 6 UNBROKEN* STOH 20 UNBROKEN* DOUBLE UNDERS *IF YOU BREAK 200M RUN PENALTY TUESDAY 28/8/18 LOW DRAGON INTO DRAGON 1 MIN PER POSE EACH SIDE PIGEON 2 MINS EACH SIDE SUMO SQUAT 2 MINS FROG POSE 2 MINS HALF SADDLE 2 MINS SADDLE EAGLE 1 MIN EACH SIDE THREAD THE NEEDLE 1…
FOR TIME 60 CLEAN AND JERK* *EVERY 4 MINUTES 12/15 CAL ROW 10 TOES TO BAR EVERY 20 REPS INCREASE LOADING WEDNESDAY 29/8/18 PUPPY DOG 2 MINS SEATED CROSS SHIN 2 MINS EACH SIDE SUPINE TWIST 1 MIN EACH SIDE LIZARD 2 MINS EACH SIDE HALF SEATED FROG 2 MINS EACH SIDE SADDLE ARCHER 1…
-OPEN GYM- SKILLS STRENGTH MOBILITY CATCH UP BEACH WOD -AEROBIC CAPACITY- ROW OR BIKE 10 ROUNDS 800M SPRINT (REST 2 MIN BETWEEN ROUNDS) -ENDURANCE TRAINING- ‘SHORT AND HEAVY’ 12 MIN AMRAP 50M WAITER WALK RIGHT SIDE (HEAVY) 50M WAIETR WALK LEFT SIDE (HEAVY) 15 WEIGHTED BEAR HUG SQUAT ‘LONG AND LIGHT’ 200M FARMER CARRY 40…
HERO WOD FRIDAY ‘AIR FORCE’ 20 THRUSTER (30/40) 20 SDLHP 20 SHOULDER TO OVER HEAD 20 OVER HEAD SQUAT 20 20 FRONT SQUAT *4 BURPEE EMOM INCLUDING FIRST MINUTE ? FRIDAY 31/8/18 DOWN DOG 30 SECS PIGEON 2 MINS EACH SIDE DOWN DOG 30 SECS EXTENDED ARM LIZARD 2 MINS EACH SIDE STANDING STRADDLE 1…
TEAM WOD 1000-1200 ?
SATURDAY 1/9/18
SINGLE LEG FORWARD FOLD 2 MINS EACH SIDE INTO QLT 1 MIN EACH SIDE
HAPPY BABY 1 MIN
FRAGON 2 MINS EACH SIDE
TWISTED CROSS 1 MIN EACH SIDE
CHILDS POSE (SHOULDERS) 2 MINS
SEAL POSE 2 MINS
PIGEON 2 MINS EACH SIDE
REST 2 MINS
OPEN GYM 1200-1400 SUNDAY 2/9/18 RETURN TO YOUR WEAK SPOTS! Try holding these poses for the entire duration. If you have to stop make a note of the time and beat it next time! SADDLE 2 MINS FORWARD FOLD 2 MINS SADDLE ARCHER 1 MIN EACH SIDE SEATED STRADDLE 2 MINS LIZARD 2 MINS EACH…
CROSSFIT OPEN 13.4 7 MIN AMRAP 3 CLEAN AND JERK 3 TOES TO BAR 6 CLEAN AND JERK 6 TOES TO BAR ETC ETC ETC MONDAY 20/08/18 HALF FRONT SPLIT (R) 1MIN (L) 1MIN DRAGON (R) 2MINS (L) 2MINS BOUND ANGLE 2MINS SADDLE EAGLE (R) 1MIN (L) 1MIN SADDLE 2MINS SEAL POSE 1MIN TWISTED CROSS…
FOR TIME 800M RUN THEN 21-15-9 HANG POWER SNATCH HAND RELEASE PRESS UP THEN 800M RUN TUESDAY 21/08/18 LIZARD (R) 2MINS (L) 2MINS SADDLE ARCHER (R) 2MINS (L) 2MINS PUPPY DOG 2MINS THREAD THE NEEDLE (R) 1MIN (L) 1MIN DOWN DOG 30SECS SEAL 1MIN DOWN DOG 30SECS PIGEON (R) 1MIN (L) 1MIN SINGLE LEG FORWARD…
20 REP MAX BACKSQUAT…
WEDNESDAY 22/08/18
SEAL 1MIN
PIGEON (R)2MINS into SADDLE 1MIN
into FROG 1MIN into PIGEON (L)2MINS
HALF FRONT SPLIT (R)2MINS into
SADDLE 1MIN into FROG 1MIN into
HALF FRONT SPLIT (L) 2MINS
SUMO SQUAT 2MINS
FORWARD FOLD 2MINS
SADDLE EAGLE (R)1MIN (L)1MIN
SUPINE TWIST (R)1MIN (L)1MIN
REST 2MINS
