MONDAY 13 AUGUST 2018

‘GLEN’ 30 CLEAN AND JERK 1 MILE RUN 10 ROPE CLIMB 1 MILE RUN 100 BURPEE Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben…

THURSDAY 16 AUGUST 2018

-OPEN GYM- SKILLS STRENGTH MOBILITY CATCH UP BEACH WOD -AEROBIC- 2000M ROW TIME TRIAL -ENDURANCE- FOR TIME 200 DOUBLE UNDERS 1500M RUN 100 WALL BALL 50 CAL AAB THURSDAY 16/08/18 FORWARD FOLD 3 MINS SEATED STRADDLE 1 MIN EXTENDED ARM LIZARD [R]2 MINS [L]2 MINS PUPPY DOG 2 MINS HALF SADDLE [R]2 MINS INTO DRAGON…

FRIDAY 17 AUGUST 2018

FRIDAY HERO WOD ‘KP’ 1000M ROW 30 PULL UP 30 THRUSTER 1000M RUN FRIDAY 17/08/18 TWISTED CROSS [R]1 MINS [L]1 MINS SEAL POSE 2 MINS PUPPY DOG 2 MINS HALF SEATED FROG [R]1 MIN INTO HALF SADDLE [R]1 MIN HALF SEATED FROG [L]1 MIN INTO HALF SADDLE [L]1 MIN HALF FRONT SPLIT [R]2 MINS [L]2…

SATURDAY 18 AUGUST 2018

TEAM WORKOUT 1000-1100 OPEN GYM 1100-1200 SATURDAY 18/08/18 SADDLE ARCHER [R]2 MINS [L]2 MINS TWISTED CROSS [R]1 MINS [L]1 MINS CHILDS POSE [SHOULDER VARIATION] 2 MINS SEATED CROSS SHIN [R]2 MINS [L]2 MINS STANDING STRADDLE 1 MIN LIZARD [R]1 MIN INTO TWIST [R]1 MIN LIZARD [L]1 MIN INTO TWIST [L]1 MIN PIGEON [R]1 MINS [L]1…