MONDAY 22 OCTOBER 2018
7 RFT
10 T2B
5 Wall Walk
Mobility:
Down Dog
Low Dragon
Saddle
Seal/Sphinx
Child’s Pose with Shoulders
Saddle Archer
TUESDAY 23 OCTOBER 2018
For Time
50 DU
5 Squat Snatch
50 DU
4 Squat Snatch
50 DU
3 Squat Snatch
50 DU
2 Squat Snatch
Mobility:
Half Saddle
Seated Forward Fold
Cross Shin Eagle
WEDNESDAY 24 OCTOBER 2018
AMRAP 15
4 Clean
8 Ring Dip
12/9 Cal Row
Mobility:
Twisted Cross
Twisted Lizard
THURSDAY 25 OCTOBER 2018
-OPEN GYM- Skills Strength Active Recovery Catch Up WOD Calf Raises -AEROBIC_ Air Assault Bike 5 Rounds For Cals 3 min @55 RPM 3 min @65 RPM -ENDURANCE- As for as possible in 12 min: Double KB/DB Front Rack Carry (Every 100m Double KB/DB swing to waist) – Moderate/Heavy Load New monthly feature with the…
FRIDAY 26 OCTOBER 2018
Hero WOD Friday – ‘Zachary Tellier’ For Time 10 Burpee – 10 Burpee 25 Press Up – 10 Burpee 25 Press Up 50 Lunges – 10 Burpee 25 Press Up 50 Lunges 100 Sit Up – 10 Burpee 25 Press Up 50 Lunges 100 Sit Up 150 Air Squat Mobility: Dragon Standing Straddle Thread The…
SATURDAY 27 OCTOBER 2018
Halloween Team WOD 1000-1200 Open to all levels of fitness so get booked in !!! Don’t forget best costume gets a prize !!! Snacks and refreshments available !!! In Teams (3) 120 Power Clean 120 Cal Row 120 Sand Bag Thruster 120 Pull Up (If more than 3 add 40 reps per athlete) Mobility: Frog…
SUNDAY 28 OCTOBER 2018
Open Gym 1200-1400
Mobility:
Double Pigeon
Single Leg Forward Fold
Reverse Shoulders
MONDAY 15 OCTOBER 2018
IN A 5 MIN WINDOW 25/35 CAL ROW 20 DEADLIFT MAX REP BURPEE OVER BAR * -REST 5 MIN- IN A 5 MIN WINDOW 25/35 CAL BIKE 20 MEDBALL CLEAN MAX REP DOUBLE UNDER * -REST 5 MIN- IN A 5 MIN WINDOW 400M RUN (LAP) 20 KETTLEBELL SWING MAX REP BOX JUMP OVER *…
WEDNESDAY 17 OCTOBER 2018
15 ROUNDS FOR TIME
1 SQUAT CLEAN
2 HAND STAND PRESS UP
3 WALL BALL SHOT
-MOBILITY-
FROG
SADDLE
SEAL
SEATED STRADDLE
SEATED TWIST
TUESDAY 16 OCTOBER 2018
7 MIN AMRAP
BURPEES…
-MOBILITY-
EXTENDED ARM LIZARD
PIGEON
SUPINE TWIST
TWISTED LIZARD