Oct 11

Workout of days past


3 Sets 1) 8 Inverted Rows @2111 https://youtu.be/biFQAM16Q4I 2) 15-20 sec Ring Support Hold https://youtu.be/-4IF7z6A71s 3) 20-30 sec Hanging L-Sit Hold

*Rest 90 sec Inverted Rows @2111 https://youtu.be/biFQAM16Q4I Ring Support Hold https://youtu.be/-4IF7z6A71s

WOD #2

Mobility Cash Out

3 Sets 30 sec/side Cow Facing Stretch 30 sec/side Hamstring Smash 30 sec/side Quad Smash

Cow Facing Stretch https://youtu.be/svrTZ3baPyE?t=48 Hamstring Smash https://youtu.be/BOVT8mhu9lU Quad Smash https://youtu.be/6zxQkBZLoXs


4 x Every 3 min 200m Run 14 Box Jumps (24/20) Ring Plank for remainder of round

*Rest 1 min between rounds

Nov 17Nov 16Nov 15Nov 14Nov 13Nov 12Nov 11Nov 10Nov 9Nov 8Nov 7Nov 6Nov 5Nov 4Nov 3Nov 2Nov 1Oct 31Oct 30Oct 29Oct 28Oct 27Oct 26Oct 25Oct 24Oct 23Oct 22Oct 21Oct 20Oct 17Oct 19Oct 18Oct 16Oct 15Oct 14Oct 12Oct 13Oct 11Oct 10Oct 9Oct 8Oct 7Oct 6Oct 5Oct 4Oct 3Oct 2Oct 1Sep 30Sep 29Sep 28Sep 27Sep 26Sep 25Sep 24Sep 23Sep 22Sep 21Sep 20Sep 19Sep 18Sep 17Sep 16Sep 15Sep 14Sep 13Sep 12Sep 11Sep 10Sep 9Sep 8Sep 7Sep 6Sep 5Sep 4Sep 3Sep 2Sep 1Aug 31Aug 30Aug 29Aug 28Aug 27Aug 26Aug 25Aug 24Aug 23Aug 22Aug 21Aug 20Aug 19Aug 18Aug 17Aug 16Aug 15Aug 14Aug 13Aug 12Aug 11Aug 10Aug 9Aug 8Aug 7Aug 6Aug 5Aug 4Aug 3Aug 2Aug 1Jul 31Jul 30Jul 29Jul 28Jul 27Jul 26Jul 25Jul 24Jul 23Jul 22Jul 21Jul 20Jul 19Jul 18Jul 17Jul 16Jul 15Jul 14Jul 13Jul 12Jul 11Jul 10Jul 9Jul 8Jul 7Jul 6Jul 5Jul 4Jul 3Jul 2Jul 1Jun 30Jun 29Jun 28Jun 27Jun 26Jun 25Jun 24Jun 23Jun 22Jun 21Jun 20Jun 19Jun 18Jun 17Jun 16Jun 15Jun 14Jun 13Jun 12Jun 11Jun 10Jun 9Jun 8Jun 7Jun 6Jun 5Jun 4Jun 3Jun 2Jun 1May 31May 30May 29May 28May 27May 26May 25May 24May 23May 22May 21May 20May 19May 18May 17May 16May 15May 14May 13May 12May 11May 10May 9May 8May 7May 6May 5May 4May 3May 2May 1