Month: February 2015

WOD – 28th February 2015 – 15.1 OPEN

Warm up  Dynamic Skills All and ROM explanation WOD – Workout 15.1 Complete as many rounds as possible in 9 minutes of: 15 toes-to-bars 115-lb. deadlifts, 10 reps 115-lb. snatches, 5 reps Workout 15.1a 6 minutes to find 1-rep-max clean and jerk Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing […]

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WOD – 27th February 2015

Warm up  5 minutes jump ropes 2 rounds of Barbell warm up Skills Push Jerk WOD – PR day  Push Jerk 5-5-4-4-3-3-2-2-1-1 After Bash  Max height box jump

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WOD – 25th February 2015

Warm up  Dynamic Skills  All WOD – Cindy – Bench Mark Workout AMRAP in 20 minutes 5 Pull ups 10 Push ups 15 Squats After bash  Stretch  

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WOD – 24th February 2015

Warm up Tabatas something   1)    Double unders 2)    Push ups 3)    Lunges 4)    Hollow rocks   5)    Box jumps – 24/20”   After bash Mobility

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WOD – 23rd February 2015

Warm up 50 Jumping jacks 10 PVC thrusters 10 Push ups   Skills Thrusters   WOD – for time 21-15-9 Reps of Thrusters Burpees Sit ups weighted – 35/15lbs   After Bash Hand stand hold Stretch  

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WOD – 21st February 2015

Warm up Dynamic warm up   Skills One arm KBS, Wall walk   WOD – 5 rounds for time 10 + 10 KB Swings (one arm each0 5 Wall walk 30 seconds hang of pull ups bar   After bash Max long jumps in 5 attempts Mobility

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WOD – 20th February 2015

Warm up 100 Med ball jumping jacks 2 rounds of Barbell warm up   Skills Back squats   WOD – PR Day Back squats 5-5-4-4-3-3-2-2-1-1-1   After bash Stretch

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