TUESDAY 11 SEPTEMBER 2018

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…

THURSDAY 13 SEPTEMBER 2018

-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…