-OPEN GYM- SKILLS STRENGTH MOBILITY CATCH UP BEACH WOD -AEROBIC CAPACITY- AIR ASSAULT BIKE OR CONCEPT 2 ROWER 20 ROUNDS 40 SECOND ON 20 SECOND OFF -ENDURANCE TRAINING- GRUNT WORK SHORT AND HEAVY 3 RFT 100M KB CARRY ON CHEST (HEAVY) 50M FARMER CARRY WITH KBS OR DBS (HEAVY) 50M WAITER WALK WITH KBS OR…
HERO WOD FRIDAY
‘OLAF’
100 CLUSTERS FOR TIME
FRIDAY 24/08/18
PUPPY DOG 1MIN
FRAGON (R)2MINS (L)2MINS
PIGEON (R)2MINS (L)2MINS
SADDLE 3MINS
THREAD THE NEEDLE (R)1MIN (L)1MIN
SADDLE ARCHER (R)1MIN (L)1MIN
SEATED STRADDLE 2MINS
DRAGON (R)2MINS (L)2MINS
BOUND ANGLE 2MINS
REST 2MINS
TEAM WOD 1000am ALL WELCOME
SATURDAY 25/08/18
LOW DRAGON (R)1MIN (L)1MIN
HALF FRONT SPLIT (R)2MINS (L)2MINS
SEATED CROSS SHIN (R)2MINS (L)2MINS
EXTENDED ARM LIZARD (R)2MINS (L)2MINS
SADDLE ARCHER (R)1MIN (L)1MIN
SADDLE 3MINS
SADDLE EAGLE (R)1MIN (L)1MIN
REST 2MINS
OPEN GYM 1200-1400 SUNDAY 26/08/18 WEAKNESS WORK SADDLE 2MINS FORWARD FOLD 2MINS SADDLE ARCHER 1MIN EACH SIDE SEATED STRADDLE 2MINS LIZARD 2MINS EACH SIDE FRAGON 2MINS EACH SIDE LOW DRAGON 2MINS EACH SIDE Here are the stretches I believe expose the areas in our mobility we can most improve upon. Have a go at them…
‘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…
E3MOM 45 MIN 1-3 30 CAL AAB 4-6 120 DOUBLE UNDER 7-9 30 CAL ROW TUESDAY 14/08/18 SADDLE EAGLE [R]1 MIN [L]1 MIN STANDING STRADDLE 1 MIN BOUND ANGLE 2 MINS PIGEON [R]3 MINS [L]3 MINS SUPINE TWIST [R]1 MIN [L]1 MIN LIZARD [R]3 MINS [L]3 MINS HALF SADDLE [R]1 MIN [L]1 MIN REST 2…
FOR TIME* 21 BURPEE BOX JUMP OVER 21 POWER CLEAN 15 BURPEE BOX JUMP OVER 15 HANG SQUAT CLEAN 9 BURPEE BOX JUMP OVER 9 THRUSTER WEDNESDAY 15/08/18 FRAGON [R]2 MINS [L]2 MINS SEATED CROSS SHIN [R]2 MINS [L]2 MINS FROG 2 MINS TWISTED CROSS [R]1 MINS [L]1 MINS SADDLE EAGLE [R]1 MINS [L]1 MINS…
-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 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…
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…
