-WARM UP- 3 ROUNDS AAB 30S ON 30S OFF 10 PVC PASS THRU 10 PVC HANG POWER SNATCH 10 LONG LUNGE 10 SPIDERMAN 10 KIP SWINGS -WORKOUT OF THE DAY- REMEMBERANCE DAY WOD AMRAP 18 11 HANG POWER SNATCH (25/35 )11 BURPEES 11 THRUSTERS 11 PULL UP 11 MIN OBSERVE 1 MIN SILENCE -COOL DOWN-…
IN TEAMS (4) AS MANY REPS AS POSSIBLE 3MIN HANG SNATCH (35/50) 3MIN CAL BIKE 3MIN HANG SNATCH (35/50) 3MIN CAL BIKE -REST 3 MIN- 3 MIN THRUSTERS(35/50) 3 MINBURPEES 3 MIN THRUSTERS(35/50) 3 MIN BURPEES -REST 3 MIN- 3 MIN HANG CLEAN(35/50) 3 MIN CAL ROW 3 MIN HANG CLEAN(35/50) 3 MIN CAL ROW…
-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
CATCH UP WOD
BEACH BOD WOD
-COOL DOWN-
DOUBLE PIGEON
½ F FOLD
CROSS SHIN ARCHER
3X3 PRESS
3X2 PUSH PRESS
3X1 JERK
-MOBILITY-
BOUND ANGLE-HALF SADDLE-PUPPY DOG-SADDLE-SEATED STRADDLE
FOR TIME
100 DU
25 JUMPING PULL UP
25 TOE-TO-BAR
100 DU
25 JUMPING PULL UP
25 BURPEE
100 DU
-MOBILITY-
DOWN DOG-LIZARD-PIGEON-SEAL/SPHINX-TREAD THE NEEDLE-CHILDS POSE W/SHOULDERS
‘BATTLE STATIONS’
1-BIKE CAL
2-JUMP SQUAT
3-PROWLER PUSH (50/70)
4-ROW DISTANCE
5-SIT UP
6-SANDBAG THRUSTER (15/20)
7-10M SHUTTLE SPRINTS
8-HRPU
9-KB OVERHEAD LUNGE STEPS (16/24)
10- UNBROKEN DU
REPEAT 3 TIMES
MOBILITY-DOWN DOG-DRAGON-LIZARD-PIGEON
-OPEN GYM- SKILLS STRENGTH ACTIVE RECOVERY CATCH UP WOD BEACH BOD WOD -AEROBIC- 5X5 MIN ROUNDS(OVER 60 RPM MALES-OVER 50 RPM FEMALES) REST 90 SEC BETWEEN ROUNDS -ENDURANCE- 4 ROUNDS 50M LUNGE-LUNGE-SQUAT 50M MIXED CARRY RIGHT 50M MIXED CARRY LEFT (LOAD: HEAVY) I MILE EMPTY PROWLER PUSH IN A VEST OR LIGHT PACK WITH 10…
HERO WOD FRIDAY
‘JENNY’
AMRAP 20
20 OHS (15/20KG)
20 BACK SQUAT
400M RUN
-MOBILITY-
HALF FRONT SPLIT-PUPPY DOG-SEAL/SPHINX-TWISTED CROSS-TWISTED LIZARD-SEATED STRADDLE
-TEAM WOD-
IN TEAMS OF (3)
FOR TIME
1200M ODD OBJECT RUN(15/20KG)
120 CAL ROW/BIKE (60 ON EACH)
100 HANG POWER CLEAN (35/50KG)
80 THRUSTER
60 SQUAT CLEAN
-MOBILITY-
SADDLE-SEATED FORWARD FOLD-CROSS SHIN-SEATED TWIST
-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
CATCH UP WOD
BEACH BOD WOD
-MOBILITY-
FROG -PUPPY DOG-STANDING STRADDLE-WRIST STRETCH-SADDLE ARCHER-SADDLE EAGLE
