MONDAY 29 OCTOBER 2018
3X3 PRESS
3X2 PUSH PRESS
3X1 JERK
-MOBILITY-
BOUND ANGLE-HALF SADDLE-PUPPY DOG-SADDLE-SEATED STRADDLE
TUESDAY 30 OCTOBER 2018
FOR TIME
100 DU
25 JUMPING PULL UP
25 TOE-TO-BAR
100 DU
25 JUMPING PULL UP
25 BURPEE
100 DU
-MOBILITY-
DOWN DOG-LIZARD-PIGEON-SEAL/SPHINX-TREAD THE NEEDLE-CHILDS POSE W/SHOULDERS
WEDNESDAY 31 OCTOBER 2018
‘BATTLE STATIONS’
1-BIKE CAL
2-JUMP SQUAT
3-PROWLER PUSH (50/70)
4-ROW DISTANCE
5-SIT UP
6-SANDBAG THRUSTER (15/20)
7-10M SHUTTLE SPRINTS
8-HRPU
9-KB OVERHEAD LUNGE STEPS (16/24)
10- UNBROKEN DU
REPEAT 3 TIMES
MOBILITY-DOWN DOG-DRAGON-LIZARD-PIGEON
THURSDAY 01 NOVEMBER 2018
-OPEN GYM- SKILLS STRENGTH ACTIVE RECOVERY CATCH UP WOD BEACH BOD WOD -AEROBIC- 5X5 MIN ROUNDS(OVER 60 RPM MALES-OVER 50 RPM FEMALES) REST 90 SEC BETWEEN ROUNDS -ENDURANCE- 4 ROUNDS 50M LUNGE-LUNGE-SQUAT 50M MIXED CARRY RIGHT 50M MIXED CARRY LEFT (LOAD: HEAVY) I MILE EMPTY PROWLER PUSH IN A VEST OR LIGHT PACK WITH 10…
FRIDAY 02 NOVEMBER 2018
HERO WOD FRIDAY
‘JENNY’
AMRAP 20
20 OHS (15/20KG)
20 BACK SQUAT
400M RUN
-MOBILITY-
HALF FRONT SPLIT-PUPPY DOG-SEAL/SPHINX-TWISTED CROSS-TWISTED LIZARD-SEATED STRADDLE
SATURDAY 03 NOVEMBER 2018
-TEAM WOD-
IN TEAMS OF (3)
FOR TIME
1200M ODD OBJECT RUN(15/20KG)
120 CAL ROW/BIKE (60 ON EACH)
100 HANG POWER CLEAN (35/50KG)
80 THRUSTER
60 SQUAT CLEAN
-MOBILITY-
SADDLE-SEATED FORWARD FOLD-CROSS SHIN-SEATED TWIST
SUNDAY 04 NOVEMBER 2018
-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
CATCH UP WOD
BEACH BOD WOD
-MOBILITY-
FROG -PUPPY DOG-STANDING STRADDLE-WRIST STRETCH-SADDLE ARCHER-SADDLE EAGLE
MONDAY 22 OCTOBER 2018
7 RFT
10 T2B
5 Wall Walk
Mobility:
Down Dog
Low Dragon
Saddle
Seal/Sphinx
Child’s Pose with Shoulders
Saddle Archer
TUESDAY 23 OCTOBER 2018
For Time
50 DU
5 Squat Snatch
50 DU
4 Squat Snatch
50 DU
3 Squat Snatch
50 DU
2 Squat Snatch
Mobility:
Half Saddle
Seated Forward Fold
Cross Shin Eagle
WEDNESDAY 24 OCTOBER 2018
AMRAP 15
4 Clean
8 Ring Dip
12/9 Cal Row
Mobility:
Twisted Cross
Twisted Lizard