HERO WOD FRIDAY ‘AIR FORCE’ 20 THRUSTER (30/40) 20 SDLHP 20 SHOULDER TO OVER HEAD 20 OVER HEAD SQUAT 20 20 FRONT SQUAT *4 BURPEE EMOM INCLUDING FIRST MINUTE ? FRIDAY 31/8/18 DOWN DOG 30 SECS PIGEON 2 MINS EACH SIDE DOWN DOG 30 SECS EXTENDED ARM LIZARD 2 MINS EACH SIDE STANDING STRADDLE 1…
TEAM WOD 1000-1200 ?
SATURDAY 1/9/18
SINGLE LEG FORWARD FOLD 2 MINS EACH SIDE INTO QLT 1 MIN EACH SIDE
HAPPY BABY 1 MIN
FRAGON 2 MINS EACH SIDE
TWISTED CROSS 1 MIN EACH SIDE
CHILDS POSE (SHOULDERS) 2 MINS
SEAL POSE 2 MINS
PIGEON 2 MINS EACH SIDE
REST 2 MINS
OPEN GYM 1200-1400 SUNDAY 2/9/18 RETURN TO YOUR WEAK SPOTS! Try holding these poses for the entire duration. If you have to stop make a note of the time and beat it next time! SADDLE 2 MINS FORWARD FOLD 2 MINS SADDLE ARCHER 1 MIN EACH SIDE SEATED STRADDLE 2 MINS LIZARD 2 MINS EACH…
CROSSFIT OPEN 13.4 7 MIN AMRAP 3 CLEAN AND JERK 3 TOES TO BAR 6 CLEAN AND JERK 6 TOES TO BAR ETC ETC ETC MONDAY 20/08/18 HALF FRONT SPLIT (R) 1MIN (L) 1MIN DRAGON (R) 2MINS (L) 2MINS BOUND ANGLE 2MINS SADDLE EAGLE (R) 1MIN (L) 1MIN SADDLE 2MINS SEAL POSE 1MIN TWISTED CROSS…
FOR TIME 800M RUN THEN 21-15-9 HANG POWER SNATCH HAND RELEASE PRESS UP THEN 800M RUN TUESDAY 21/08/18 LIZARD (R) 2MINS (L) 2MINS SADDLE ARCHER (R) 2MINS (L) 2MINS PUPPY DOG 2MINS THREAD THE NEEDLE (R) 1MIN (L) 1MIN DOWN DOG 30SECS SEAL 1MIN DOWN DOG 30SECS PIGEON (R) 1MIN (L) 1MIN SINGLE LEG FORWARD…
20 REP MAX BACKSQUAT…
WEDNESDAY 22/08/18
SEAL 1MIN
PIGEON (R)2MINS into SADDLE 1MIN
into FROG 1MIN into PIGEON (L)2MINS
HALF FRONT SPLIT (R)2MINS into
SADDLE 1MIN into FROG 1MIN into
HALF FRONT SPLIT (L) 2MINS
SUMO SQUAT 2MINS
FORWARD FOLD 2MINS
SADDLE EAGLE (R)1MIN (L)1MIN
SUPINE TWIST (R)1MIN (L)1MIN
REST 2MINS
-OPEN GYM- SKILLS STRENGTH MOBILITY CATCH UP BEACH WOD -AEROBIC CAPACITY- AIR ASSAULT BIKE OR CONCEPT 2 ROWER 20 ROUNDS 40 SECOND ON 20 SECOND OFF -ENDURANCE TRAINING- GRUNT WORK SHORT AND HEAVY 3 RFT 100M KB CARRY ON CHEST (HEAVY) 50M FARMER CARRY WITH KBS OR DBS (HEAVY) 50M WAITER WALK WITH KBS OR…
HERO WOD FRIDAY
‘OLAF’
100 CLUSTERS FOR TIME
FRIDAY 24/08/18
PUPPY DOG 1MIN
FRAGON (R)2MINS (L)2MINS
PIGEON (R)2MINS (L)2MINS
SADDLE 3MINS
THREAD THE NEEDLE (R)1MIN (L)1MIN
SADDLE ARCHER (R)1MIN (L)1MIN
SEATED STRADDLE 2MINS
DRAGON (R)2MINS (L)2MINS
BOUND ANGLE 2MINS
REST 2MINS
TEAM WOD 1000am ALL WELCOME
SATURDAY 25/08/18
LOW DRAGON (R)1MIN (L)1MIN
HALF FRONT SPLIT (R)2MINS (L)2MINS
SEATED CROSS SHIN (R)2MINS (L)2MINS
EXTENDED ARM LIZARD (R)2MINS (L)2MINS
SADDLE ARCHER (R)1MIN (L)1MIN
SADDLE 3MINS
SADDLE EAGLE (R)1MIN (L)1MIN
REST 2MINS
OPEN GYM 1200-1400 SUNDAY 26/08/18 WEAKNESS WORK SADDLE 2MINS FORWARD FOLD 2MINS SADDLE ARCHER 1MIN EACH SIDE SEATED STRADDLE 2MINS LIZARD 2MINS EACH SIDE FRAGON 2MINS EACH SIDE LOW DRAGON 2MINS EACH SIDE Here are the stretches I believe expose the areas in our mobility we can most improve upon. Have a go at them…
