10 ROUNDS 300M RUN 20 ALT KB SNATCH 10 HR PRESS UP MONDAY 3/9/18 TWISTED CROSS 1 MIN EACH SIDE LIZARD 2 MINS EACH SIDE DRAGON 1 MIN EACH SIDE THREAD THE NEEDLE 1 MIN EACH SIDE SEATED CROSS SHIN 2 MINS EACH SIDE SINGLE LEG FORWARD FOLD 2 MINS EACH SIDE SADDLE 2 MINS…
EMOM 30
10 STRICT PULL UP
10 STRICT RING DIP
10 STRICT HSPU
TUESDAY 4/9/18
SADDLE ARCHER 1 MIN EACH SIDE
SEAL POSE 1 MIN
TWISTED CROSS 1 MIN EACH SIDE
SUPINE TWIST 1 MIN EACH SIDE
PUPPY DOG 2 MINS
THREAD THE NEEDLE 1 MIN EACH SIDE
REST 2 MINS
FOR TIME 21 C2B PULL UP 42 DOUBLE UNDERS 15 C2B PULL UP 30 DOUBLE UNDERS 9 C2B PULL UP 18 DOUBLE UNDERS WEDNESDAY 5/9/18 LOW DRAGON 2 MINS EACH SIDE FROG POSE 2 MINS SADDLE EAGLE 1 MIN EACH SIDE TWISTED CROSS 1 MIN EACH SIDE PUPPY DOG 1 MIN SADDLE 2 MINS REST…
-OPEN GYM- SKILLS STRENGTH CATCH UP BEACH WOD MOBILITY -AEROBIC CAPACITY- BIKE: 3 SETS 90 SEC MODERATE PACE 60 SEC EASY PACE REST 60 SEC BETWEEN SETS 5 SETS 60 SEC MODERATE PACE 60 SEC EASY PACE REST 60 SEC BEWTWEEN SETS 7 SETS 30 SEC MODERATE PACE 60 SEC EASY PACE REST 60 SEC…
HERO WOD FRIDAY ‘THE CHIEF’ 5 SETS 3 MINS AMRAP 3 POWER CLEAN 6 PRESS UP 9 AIR SQUAT PIGEON 2 MINS EACH SIDE SADDLE 3 MINS BOUND ANGLE 1 MIN HALF SEATED FROG 2 MINS EACH SIDE TWISTED CROSS 1 MIN EACH SIDE SADDLE ARCHER 1 MIN EACH SIDE SEAL POSE 1 MIN HALF…
TEAM WOD 1000-1200
SATURDAY 8/9/18
SUMO SQUAT 2 MINS
SEATED STRADDLE 2 MINS
DRAGON 2 MINS EACH SIDE
SINGLE LEG FORWARD FOLD 1 MIN EACH SIDE
PUPPY DOG 1 MIN
SADDLE EAGLE 1 MIN EACH SIDE
TWISTED CROSS 1 MIN EACH SIDE
SADDLE 2 MINS
LIZARD 2 MINS EACH SIDE
REST 2 MINS
OPEN GYM 1200-1400 SUNDAY 9/9/18 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…
