MONDAY 01 OCTOBER 2018
7X1 CLEAN COMPLEX
HANG SQUAT CLEAN
SQUAT CLEAN
FRONT SQUAT
JERK
INCREASE LOAD WITH EACH SET
THURSDAY 04 OCTOBER 2018
-OPEN GYM- SKILLS STRENGTH ACTIVE RECOVERY MOBILITY CATCH UP WOD CALF RAISES -AEROBIC- OPTION 1: 40 MIN RUN OPTIIN 2: 5000M ROW (24/26/28/24/26 SPM) OPTION 3: AAB 3 ROUNDS OF 5 MINS ON 5 MINS OFF FOR CALS (300 CAL TGT) -ENDURANCE- SHORT AND HEAVY: 30 BURPEE 200M SHOULDER KB CARRY 50 KB FRONT SQUAT…
FRIDAY 05 OCTOBER 2018
HERO WOD FRIDAY
‘LOREDO’
6 RFT
24 AIR SQUAT
24 PRESS UP
24 WALKING LUNGE STEPS
400M RUN
SATURDAY 06 OCTOBER 2018
WARRIOR ASSUALT COURSE AT BANGOR AURORA (TICKETS STILL AVAILABLE FROM VENDOR) OTHERWISE GO OUT AND ENJOY YOUR FITNESS !!!
Monday 24 September 2018
‘CPR BIRTHDAY WOD’ IN PAIRS COMPLETE: 39 MIN AMPRAP 500M ROW 12 BODYWEIGHT DEADLIFT 21 BOX JUMP MONDAY 24/9/18 SADDLE 2 MINS SADDLE ARCHER 1 MIN EACH SIDE TWISTED CROSS 1 MIN EACH SIDE SINGLE LEG FORWARD FOLD 2 MINS EACH SIDE SEAL POSS 1 MIN LOW DRAGON 2 MINS EACH SIDE PUPPY DOG 2…
Tuesday 25 September 2018
3 ROUNDS FOR TIME 5 HSPU 10 ONE LEG SQUAT 15 PULL UP TUESDAY 25/9/18 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 MIN EACH SIDE…
Wednesday 26 September 2018
FOR TIME
22-16-10
ALTERNATING DB SNATCH
T2B
WEDNESDAY 26/9/18
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 MIN EACH SIDE
SADDLE 2 MINS
REST 2 MINS