Category Archives: Uncategorized

WEDNESDAY 05 DECEMBER 2018

WED 05
2ND WOD OF CHRISTMAS
-WOD-
ISOBEL
SNATCH FOR TIME
(42.5/60
5 MIN TIME CAP

-COOLDOWN-
LOW DRAGON
STANDING STRADDLE
THREAD THE NEEDLE
TOE SADDLE
TWISTED CROSS
CHILDS POSE
SADDLE ARCHER

THURSDAY 06 DECEMBER 2018

THU 06
-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
MOBILITY
PAIN STORM

-AEROBIC-
5X500M ROW WITH 3 MIN REST IN BETWEEN

-ENDURANCE-
S&H:200M PROWLER PUSH (H)40 BURPEE 200M OH CARRY (M) 40 BURPEE 200M PROWLER PUSH (H)

L&L:1 MILE SANDBAG SHOULDER CARRY EVERY 400M 20 SQUATS WITH SAND BAG

FRIDAY 07 DECEMBER 2018

FRI 07
3RD WOD OF CHRISTMAS
-WOD-
BARBARA
5 RFT
20 PULL UP
30 PRESS UP
40 SIT UP
50 AIR SQUAT
3 MIN REST
40 MIN TIME CAP

-COOLDOWN-
DRAGON
HALF SEATED FROG
PUPPY DOG
TWISTED CROSS

SATURDAY 08 DECEMBER 2018

SAT 08
1000-1200
-TEAM WOD-
2 RFT
100 DU
80 AIR SQUAT
60 KBS
40 PUSH PRESS
20 BAR FACING BURPEE
40 PUSH PRESS
60 KBS
80 ALT LUNGE
100 DU

SUNDAY 09 DECEMBER 2018

SUN 09
1200-1400
-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
MOBILITY

MONDAY 26 NOVEMBER 2018

26/11/18

5 RFT
11 DEADLIFT
100M RUN

RX: BW
INT: ¾ BW

-COOL DOWN-
½ SADDLE
LIZARD
CROSS SHIN
TWISTED LIZARD

TUESDAY 27 NOVEMBER 2018

27/11/18
FOR TIME
21 OVERHEAD SQUAT
50 DU
25 PRESS UP
15 OVERHEAD SQUAT
50 DU
25 PRESSUP
9 OVERHEAD SQUAT
50 DU
25 PRESS UP

RX: 40/60
INT: 30/50

-COOL DOWN-
FROG
½ FRONT SPLIT
STAND STRADDLE
SEAT STRADDLE

WEDNESDAY 28 NOVEMBER 2018

28/11/18

FOR REPS
2 MIN MAX CAL ROW
-2 MIN REST-
2 MIN MAX CAL BIKE
-2 MIN REST-
2 MIN MAX RUN

3 TIMES

-COOL DOWN-
½ SADDLE
SINGLE LEG FORWARD FOLD W/QLT

THURSDAY 29 NOVEMBER 2018

29/11/18 -OPEN GYM- SKILLS STRENGTH ACTIVE RECOVERY CATCH UP WOD BEACH BOD WOD *** NEW FEATURE *** ‘PAINSTORM’ -AEROBIC- 8 MIN 1500M ROW MAX BURPEE -REST 3 MIN- 6 MIN 1000M ROW MAX BURPEE -REST 3 MIN- 4 MIN 800M ROW MAX BURPEE -ENDURANCE- -SHORT AND HEAVY- AMRAP12 50M BOTTOM UP KB CARRY 50M KB…

FRIDAY 30 NOVEMBER 2018

30/11/18

HERO WOD FRIDAY
‘JOSIE’
1 MILE RUN
THEN
3 ROUNDS
30 BURPEE
4 POWER CLEAN
6 FRONT SQUAT
THEN
1 MILE RUN

RX: 52.5/75
INT: 42.5/60

IF YOU HAVE A WEIGHTED VEST WEAR IT !!!
(OR IF ITS YOUR BIRTHDAY YOU HAVE TO WEAR IT !!!)

-COOL DOWN-
½ SEATED FROG
PIGEON
CROSS SHIN