‘GLEN’ 30 CLEAN AND JERK 1 MILE RUN 10 ROPE CLIMB 1 MILE RUN 100 BURPEE Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben…
E3MOM 45 MIN 1-3 30 CAL AAB 4-6 120 DOUBLE UNDER 7-9 30 CAL ROW TUESDAY 14/08/18 SADDLE EAGLE [R]1 MIN [L]1 MIN STANDING STRADDLE 1 MIN BOUND ANGLE 2 MINS PIGEON [R]3 MINS [L]3 MINS SUPINE TWIST [R]1 MIN [L]1 MIN LIZARD [R]3 MINS [L]3 MINS HALF SADDLE [R]1 MIN [L]1 MIN REST 2…
FOR TIME* 21 BURPEE BOX JUMP OVER 21 POWER CLEAN 15 BURPEE BOX JUMP OVER 15 HANG SQUAT CLEAN 9 BURPEE BOX JUMP OVER 9 THRUSTER WEDNESDAY 15/08/18 FRAGON [R]2 MINS [L]2 MINS SEATED CROSS SHIN [R]2 MINS [L]2 MINS FROG 2 MINS TWISTED CROSS [R]1 MINS [L]1 MINS SADDLE EAGLE [R]1 MINS [L]1 MINS…
-OPEN GYM- SKILLS STRENGTH MOBILITY CATCH UP BEACH WOD -AEROBIC- 2000M ROW TIME TRIAL -ENDURANCE- FOR TIME 200 DOUBLE UNDERS 1500M RUN 100 WALL BALL 50 CAL AAB THURSDAY 16/08/18 FORWARD FOLD 3 MINS SEATED STRADDLE 1 MIN EXTENDED ARM LIZARD [R]2 MINS [L]2 MINS PUPPY DOG 2 MINS HALF SADDLE [R]2 MINS INTO DRAGON…
FRIDAY HERO WOD ‘KP’ 1000M ROW 30 PULL UP 30 THRUSTER 1000M RUN FRIDAY 17/08/18 TWISTED CROSS [R]1 MINS [L]1 MINS SEAL POSE 2 MINS PUPPY DOG 2 MINS HALF SEATED FROG [R]1 MIN INTO HALF SADDLE [R]1 MIN HALF SEATED FROG [L]1 MIN INTO HALF SADDLE [L]1 MIN HALF FRONT SPLIT [R]2 MINS [L]2…
TEAM WORKOUT 1000-1100 OPEN GYM 1100-1200 SATURDAY 18/08/18 SADDLE ARCHER [R]2 MINS [L]2 MINS TWISTED CROSS [R]1 MINS [L]1 MINS CHILDS POSE [SHOULDER VARIATION] 2 MINS SEATED CROSS SHIN [R]2 MINS [L]2 MINS STANDING STRADDLE 1 MIN LIZARD [R]1 MIN INTO TWIST [R]1 MIN LIZARD [L]1 MIN INTO TWIST [L]1 MIN PIGEON [R]1 MINS [L]1…
GYM CLOSED SO GO AND GET SOME SUN !!!
SUNDAY 19/08/18
FROG 2 MINS
LIZARD [R]1 MINS [L]1 MINS
FORWARD FOLD 1 MIN
SADDLE 2 MINS
PIGEON [R]2 MINS [L]2 MINS
TWISTED CROSS [R]1 MINS [L]1 MINS
SEAL POSE 1 MIN
SADDLE EAGLE [R]1 MINS [L]1 MINS
DRAGON [R]2 MINS [L]2 MINS
REST 2 MINS
30 MIN EMOM EVEN 100M SPRINT ODD 1 ROUND OF CINDY: 5 PULL UP 10 PRESS UP 15 AIR SQUAT Monday 06/08/18 Thread the needle (R) 1 min (L) 1 min Single leg forward fold (R) 2 min (L) 2 min Pigeon (R) 3 min (L) 3 min Lizard (R) 2 min (L) 2 min…
15 MIN AMRAP 5 FRONT SQUAT 7 BAR MUSCLE UP 35 DOUBLE UNDER Tuesday 07/08/18 Twisted cross (R) 1 min (L) 1 min Puppy dog 1 min Low dragon (R) 1 min into lizard (R) 1 min Low dragon (L) 1 min into lizard (L) 1 min Supine twist (R) 2 min (L) 2 min…
3 SETS MAX REP PULL UP 3 MIN REST BEWTWEEN SETS 3 SETS MAX REP HSPU 3 MIN REST BETWEEN SETS 3 SETS MAX REP TTB 3 MIN REST BETWEEN SETS Wednesday 08/08/18 Seal pose 1 min Saddle eagle (R) 1 min (L) 1 min Saddle 2 min Fragon (R) 2 min (L) 2 min…
