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
10X1 MINUTE ROUNDS 25 AIR SQUATS MAX REP CLEAN AND JERK REST 2 MINUTES BETWEEN ROUNDS MONDAY 10/9/18 BOUND ANGLE 2 MINS PIGEON 2 MINS EACH SIDE SINGLE LEG FORWARD FOLD 1 MIN EACH SIDE LIZARD 2 MINS EACH SIDE SADDLE 2 MINS TWISTED CROSS 1 MIN EACH SIDE SADDLE EAGLE 1 MIN EACH SIDE…
9/11 TRIBUTE WOD 2001M RUN/ROW/BIKE 11 BOX JUMP 24/30″ 11 THRUSTERS (40/60) 11 BURPEE C2B PULL UPS 11 POWER CLEAN (55/80) 11 HSPU 11 KB SWING (16/24) 11 T2B 11 DEADLIFT (55/80) 11 PUSH JERK (35/50) 2001M RUN/ROW/BIKE TUESDAY 11/9/18 SEATED STRADDLE 2 MINS SEAL POSE 1 MIN SEATED CROSS SHIN 1 MIN EACH SIDE…
1-1-1-1-1 SPLIT JERK WEDNESDAY 12/9/18 THREAD THE NEEDLE 1 MIN EACH SIDE PUPPY DOG 2 MINS SADDLE ARCHER 1 MIN EACH SIDE HALF SADDLE 2 MINS EACH SIDE LOW DRAGON 1 MIN EACH SIDE STANDING STRADDLE 1 MIN TWISTED CROSS 1 MIN EACH SIDE SEAL 1 MIN SINGLE LEG FORWARD FOLD 2 MINS EACH SIDE…
-OPEN GYM- SKILLS STRENGH MOBILITY CATCH UP BEACH WOD -AEROBIC CAPACITY- E3MOM FOR 30 MINUTES 12/10 BIKE OR ROW -ENDURANCE TRAINING- ‘SHORT AND HEAVY’ 5 ROUNDS 50M BEAR CRAWL DB PUSH (HEAVY) 100M DB OVERHEAD CARRY (HEAVY) 25 DB SITUP ‘LONG AND LIGHT’ 4 ROUNDS 400 M DB SHOULDER CARRY (MODERATE) 150M DB SUITCASE CARRY…
FRIDAY 14/9/18 SUPINE TWIST 1 MIN EACH SIDE SEATED STRADDLE 2 MINS SINGLE LEG FORWARD FOLD 1 MIN EACH SIDE INTO QLT 1 MIN EACH SIDE PUPPY DOG 1 MIN THREAD THE NEEDLE 1 MIN EACH SIDE LOW DRAGON 1 MIN EACH SIDE SUMO SQUAT 2 MINS SADDLE 2 MINS SEATED CROSS SHIN 1 MIN…
TEAM WOD 1000-1200
AT CROSSFIT ENABLE
SATURDAY 15/9/18
LIZARD 2 MINS EACH SIDE
FRAGON 2 MINS EACH SIDE
DRAGON 2 MINS EACH SIDE
PIGEON 2 MINS EACH SIDE
FROG 2 MINS
SADDLE ARCHER 30 SECS EACH SIDE
SADDLE EAGLE 30 SECS EACH SIDE
REST 2 MINS
OPEN GYM 1200-1400
SUNDAY 16/9/18 WEAKNESS WORK
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
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…
