‘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…
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…
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
-OPEN GYM- SKILLS STRENGTH MOBILITY CATCH UP BENCH -AEROBIC CAPACITY- OPTION 1: 5 KM RUN OPTION 2 AAB 10 ROUNDS FOR CALS 60S ON 60S OFF OPTION 3: ROW 10X250M SPRINTS WITH 60S REST BETWEEN ROUNDS -ENDURANCE TRAINING- OPTION 1: 3 ROUNDS OF 50M BEAR HUG LUNGE 50M PLATE PUSH 5 PLATE GROUND TO OVER…
HERO WOD FRIDAY ‘BAZ’ 30 MIN AMRAP 30 DU 8 SQUAT CLEAN (45/70) 11 HRPU FRIDAY 28/9/18 DOWN DOG 30 SECS PIGEON 2 MINS EACH SIDE DOWN DOG 30 SECS EXTENDED ARM LIZARD 2 MINS EACH SIDE STANDING STRADDLE 1 MIN PUPPY DOG 1 MIN SADDLE EAGLE 1 MIN EACH SIDE PUPPY DOG 1 MIN…
SLIEVE BINION CHARITY HIKE
ALL WELCOME
START: 1030
END: TBC
MEET AT THE CARPARK AT THE BOTTOM OF THE PATH AT 1000 ALTERNATIVELY ILL BE LEAVE THE GYM CARPARK 0830 FOR ANYONE UNCLEAR OF MEETING POINT
BRING OUTDOOR CLOTHING AND LUNCH ?
BM
Open Gym 1200-1400
SUNDAY 30/9/18
RETURN TO YOUR WEAK SPOTS!
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
