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…
-BANK HOLIDAY WOD- WAVE 1: 10.00-12.00 WAVE 2: 12:00-14.00 FOR TIME 400M RUN 20 BURPEES 400M RUN 19 BURPEES 400M RUN 18 BURPESS ETC ETC ETC UNTIL… 400M RUN 1 BURPEE – NO TIME CAP BUT REMEMBER THE CLOCK ONLY RUNS TO 99 MINS ? – IF YOU HAVE A WEIGHTED VEST AND FEEL THE…
12 MIN AMRAP 6 UNBROKEN* STOH 20 UNBROKEN* DOUBLE UNDERS *IF YOU BREAK 200M RUN PENALTY TUESDAY 28/8/18 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…
FOR TIME 60 CLEAN AND JERK* *EVERY 4 MINUTES 12/15 CAL ROW 10 TOES TO BAR EVERY 20 REPS INCREASE LOADING WEDNESDAY 29/8/18 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…
-OPEN GYM- SKILLS STRENGTH MOBILITY CATCH UP BEACH WOD -AEROBIC CAPACITY- ROW OR BIKE 10 ROUNDS 800M SPRINT (REST 2 MIN BETWEEN ROUNDS) -ENDURANCE TRAINING- ‘SHORT AND HEAVY’ 12 MIN AMRAP 50M WAITER WALK RIGHT SIDE (HEAVY) 50M WAIETR WALK LEFT SIDE (HEAVY) 15 WEIGHTED BEAR HUG SQUAT ‘LONG AND LIGHT’ 200M FARMER CARRY 40…
