Month: June 2015

WOD – 30th June 2015

Warm up  Dynamic warm up Skills Burpees WOD – 10 rounds for time 7 Burpees 21 Double unders   After bash Core attack Stretch

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WOD – 29th June 2015

Warm up Dynamic Skills All WOD – HERO WORKOUT “ROY”- Bench Mark 5 rounds for time 15 Deadlifts – 155lbs 20 Box jumps – 24/20” 25 Pull ups   Scaling option – only 3 rounds with 115lbs Deadlifts After bash Stretch  

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WOD – 27th June 2015

Warm up 3 rounds of 10 Lunges 10 Iron cross 10 Scorpions 10 Butt bridge   Skills Back squats  WOD – for time 21-15-9 reps of Back squats – 95/55lbs Box step  ups weighted – 25/15lbs Knees to elbow Hollow rocks   After bash Stretch

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WOD – 26th June 2015

Warm up  5 minutes jump rope Barbell warm up  Skills Shoulder press  WOD – PR Day Shoulder press 5-5-4-4-3-3-2-2-1-1  After bash Stretch

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WOD – 24th June 2015

Warm up  Dynamic  Skills Power clean  WOD – 10-9-8-6-5-4-3-2-1 reps of Hang power snatch – 75/45lbs 20-18-16-14-12-10-8-6-4 reps of Push Ups – HR  After bash Pull ups hang ( chin above the bar ) for 20 seconds ON 40 seconds OFF x 6 Stretch

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WOD – 23rd June 2015

Warm up 2 rounds of 5 burpees 10 push ups 15 squts 20 sit ups Then 100 jumping jacks  Skills All  WOD – Kettlbell day AMRAP in 20 minutes 15 Kettlbell swing 20 Kettlbell Clean and press ( 10 each ) 15 Goblet squats  KB weight – #16/12kg  (WOD – courtesy – Sourabh Dubal)  After […]

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WOD – 22nd June 2015

Warm up 5 minutes Jump rope 2 rounds of Barbell warm up  Skills Deadlifts and Hand Stand push ups WOD – Bench Mark Girl “Diane” 21-15-9 reps Deadlift – 225lbs Hand Stand Push ups  After bash Core attack

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WOD – 20th June 2015

Warm up 3 rounds of 10 Squats 10 Push ups 10 Striders 5 Brupees Skills Power clean WOD – AMRAP 15 minutes 5 Power clean – 115/75lbs 10 Chest to bar pull ups 15 Wall ball shots   After bash Active hang – 3 mins work Stretch

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