Month: March 2014

WOD – 31st March 2014

Warm up Dynamic warm-up Skills Push press and KBS WOD – Bench mark workout JACK AMRAP in 20 minutes Push press – 115/85lbs KB Swings – 24/16kg Box jumps – 24/20” After bash Ring dips / ring balance Stretch

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WOD – 29th March 2014

Warm up  Dynamic Skills Thruster WOD – 14.5 Open workout  21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees After bash  stretch  

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WOD – 28th March 2014

Warm up Dynamic Skills WBS, Clean, T2B WOD – AMRAP in 15 minutes 50 Toes to bar 40 Wall Ball shots – 20/14lbs 30 Power clean – 95/65lbs 20 Chest to bar pull ups After bash Plank hold – Max effort 3 minutes plus Stretch

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WOD – 26th March 2014

Warm up 5 Minutes Jump rope +Barbell warm up Skills Thrusters KB Swings Push ups WOD – Team of two 5 rounds of 15 Deadlifts – 155/105lbs 30 Push ups – HR 45 Sit ups.    After bash Knees to elbow Stretch and Mobility

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WOD – 25th March 2014

Warm up 3 rounds of 25 High knees 25 Butt kicks + 3 rounds of 10 Planch Push ups (Progression) 10 Front roll (on two mats) Skills Push Jerk Double unders WOD – For time 18-15-12-9-6-3 reps of Push jerk (115/75lbs) 25 Double unders between sets (75 singles) *Scaling option available with Coach   After […]

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WOD – 24th March 2014

Warm up Practice Hop Scotch  Jump rope for 5 minutes (http://www.youtube.com/watch?v=-xzBpGPIF4k) + 3 rounds of 10 Push ups 10 Iron cross 10 Butt bridge Skills Ring dips WOD – AMRAP in 12 minutes 5 Ring dips 10 Hand release burpees with double claps 15 Air squats 5 minutes rest   Core attack 4 rounds of […]

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WOD – 22nd March 2014

Warm up  Dynamic Skills  Weighted Sit ups WOD – 5 rounds of  15 Pull ups 15 Sit ups – weighted 30 Double unders / 90 Singles After bash Stretch

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