Month: November 2015

WOD – 30th November 2015

Warm up Dynamic warm up Skills Shoulder press / back squats WOD – AMRAP in 20 minutes (DU- Cindy) 5 Pull ups 10 Push ups – HR 15 Back squats – 45/53lbs 20 Double unders After bash Core attack Stretch

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WOD – 28th November 2015

Warm up 100 JnJ 21-15-9 reps of Squats Push ups Sit ups Skills Power snatch WOD – 1 Power snatch (no dropping allowed) 3-3-3-3-3 WOD -2 (Bench mark WOD – RANDY) For time 75 power snatches with 75lbs After bash Mobility

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27th November 2015

Warm up 3 rounds of 5 pull ups 10 bench dips 5 burpees 10 Sit ups Skills Wall ball shots WOD – 5 rounds for time 30 Double unders / 90 single unders 20 Wall ball shots – 20/14lbs After bash Active hang on pull ups bar 30 sec on 30 sec off Stretch  

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WOD – 25th November 2015

Warm up Jump rope -5 mins 2 rounds of barbell warm up Skills Front squats Heavy thrusters (from the rack) WOD – 1 ( PR DAY) Front squats 3-3-2-2-1-1-1 WOD – 2 Heavy thrusters 3-3-2-2-1-1-1 After bash Kipping pull ups Stretch  

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24th November 2015

Warm up 3 rounds of 25 Jump jacks 25 high knees 25 butt kicks Skills All WOD – 5 rounds for time 5 Hang squat clean – 95/65lbs 10 Chest to bar pull ups 20 Wall ball shots – 20/14lbs Courtesy – Pradeep Maurya After bash L-sit for 90 seconds Stretch

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23rd October 2015

Warm up 3 rounds of 50 jumping jacks 10 Iron cross 10 scorpions 10 striders Skills Deadlift WOD – 1 Deadlifts 5reps 5 sets WOD – 2 3rounds of 25 Pike sit ups 25 Push ups 25 Back extn Courtesy – Pradeep Maurya After bash 20 static pull ups stretch

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WOD – 20th November 2015

Warm up Dynamic Skills All WOD – Tabata something else Tabata Pull Up Tabata Push Up Tabata Sit Up Tabata Squat Tabata DU After bash Double unders Stretch

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18th November 2015

Warm up Jump rope for 5 minutes Barbell warm up Skills Push Jerk WOD -1 Push jerk 3-3-3-3-3 WOD -2 AMRAP in 9 minutes 0-3 minutes 5 Shoulder press – 75/55lbs 5 Chest to bar pull ups 3-6 minutes 10 Shoulder press – 75/55lbs 10 Chest to bar pull ups 6-9 minutes 15 Shoulder press […]

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