WITH A 20 MINUTE RUNNING CLOCK 30 SECONDS ON 30 SECONDS OFF MAX REP BURPEE MAX CAL AIR ASSAULT BIKE POWER SNATCH MAX DISTANCE ROW Monday 17/9/18 Forward fold 2 mins Seated cross shin 2 mins each side Saddle 1 min Puppy dog 1 min Twisted cross 1 min each side Saddle 1 min Thread…
FOR TIME 100 DOUBLE UNDER 100 PEESS UP 100 AIR SQUAT 500M RUN Tuesday 18/9/18 Sumo squat 2 mins Low dragon 1 min each side Dragon 1 min each side Saddle archer 1 min each side Puppy dog 2 mins Single leg forward fold 2 mins each side Pigeon 2 mins each side Standing straddle…
‘BOAT RACE’ 3 ROUNDS FOR TIME 500M ROW 400M RUN 3 MINUTES REST BETWEEN ROUNDS Wednesday 19/9/18 Bound angle 1 min Pigeon 2 mins each side Single leg forward fold 1 min each side QLT 1 min each side Seated straddle 2 mins Saddle eagle 1 min each side Saddle 2 mins Low dragon 1…
-OPEN GYM- SKILLS STRENGTH MOBILITY CATCH UP BEACH WOD -AEROBIC- A) 30 MINUTE RUN B) ASSAULT BIKE 50-40-30-20-10 (1:1 RATIO) C) 5000M ROW WITH 7 BURPEE EVERY 2 MINUTES -ENDURANCE- ‘SHORT AND HEAVY’ 12 MINUTE AMRAP 50M BOTTOM UP KETTLEBELL CARRY 50M FRONT RACK KETTLEBELL LUNGE 15 BURPEE ‘LONG AND LIGHT 1 MILE RUN WITH…
HERO WOD FRIDAY ‘ARTIE’ 20 MIN AMRAP 5 PULL UP 10 PRESS UP 15 AIR SQUAT 5 PULL UP 10 THRUSTER Friday 21/9/18 QLT 1 min each side Sumo squat 2 mins Saddle archer 1 min each side Seated cross shin 2 mins each side Twisted cross 1 min each side Extended arm lizard 2…
TEAM WOD 1000-1200 IN TEAMS COMPLETE 1600M TYRE FLIP 120 TYRE IN OUTS 100 OVER HEAD SQUATS 80 HANG POWER CLEAN 60 BURPEE CHEST TO BAR PULL UP 80 HANG POWER SNATCH 100 FRONT SQUAT 120 WALKING LUNGE 1600M ROW Saturday 22/9/18 Saddle 2 mins Forward fold 2 mins Supine twist 1 min each side…
OPEN GYM 1200-1400
Sunday 23/9/18
Don’t forget your areas of improvement!
Saddle 2 mins
Forward fold 2 mins
Saddle archer 1 min each side
Seated straddle 2 mins
Lizard 2 mins each side
Fragon 2 mins each side
Low dragon 2 mins each side
Rest 2 mins
