30 MIN EMOM EVEN 100M SPRINT ODD 1 ROUND OF CINDY: 5 PULL UP 10 PRESS UP 15 AIR SQUAT Monday 06/08/18 Thread the needle (R) 1 min (L) 1 min Single leg forward fold (R) 2 min (L) 2 min Pigeon (R) 3 min (L) 3 min Lizard (R) 2 min (L) 2 min…
15 MIN AMRAP 5 FRONT SQUAT 7 BAR MUSCLE UP 35 DOUBLE UNDER Tuesday 07/08/18 Twisted cross (R) 1 min (L) 1 min Puppy dog 1 min Low dragon (R) 1 min into lizard (R) 1 min Low dragon (L) 1 min into lizard (L) 1 min Supine twist (R) 2 min (L) 2 min…
3 SETS MAX REP PULL UP 3 MIN REST BEWTWEEN SETS 3 SETS MAX REP HSPU 3 MIN REST BETWEEN SETS 3 SETS MAX REP TTB 3 MIN REST BETWEEN SETS Wednesday 08/08/18 Seal pose 1 min Saddle eagle (R) 1 min (L) 1 min Saddle 2 min Fragon (R) 2 min (L) 2 min…
OPEN GYM SKILLS STRENGTH MOBILITY CATCH UP MUSCLE BEACH AEROBIC CAPACITY 2 SETS 45 SEC @ 28-32 SPM 30 SEC @ 32-36 SPM 1 MIN REST 1500M @ 32-36 SPM 1 MIN RECOVERY ROW REST 3 MINS BETWEEN SETS ENDURANCE WITH A RUNNING CLOCK 0-10 MIN ESTABLISH 1 RM SNATCH 10-12 MIN REST 12-15 MIN…
FRIDAY HERO WOD ‘BIRCHALL’ 100 BODYWEIGHT BACKSQUAT WITH 5 BURPEES EMOM Friday 10/08/18 Pigeon (R) 3 min (L) 3 min Half front split (R) 2 min (L) 2 min Saddle 2 min Saddle eagle (R) 1 min (L) 1 min Extended arm lizard (R) 2 min (L) 2 min Twisted cross (R) 1 min (L)…
TEAM WOD 1000-1100 OPEN GYM 1100-1200 Saturday 11/08/18 Half saddle (R) 2 min (L) 2 min Standing straddle 1 min Bound angle 1 min into pigeon (R) 2 min Bound angle 1 min into pigeon (L) 2 min Sumo squat 1 min Supine twist (R) 1 min (L) 1 min Saddle archer (R) 1 min…
OPEN GYM 1200-1400
Sunday 12/08/18
Child’s pose 2 min
Puppy dog 2 min
Saddle 2 min
Pigeon (R) 2 min (L) 2 min
Lizard (R) 2 min (L) 2 min
Forward fold 2 min
Seated straddle 2 min
Seal pose 2 min
Rest 2 min
