Month: April 2016

29th April 2016

Warm up 5 minutes jump rope 2 rounds of barbell warm up Skills Back quats WOD – 1 – “Bring Sally up” Back squats push ups WOD – 2 AMRAP 12 mins 15 burpee box jump 15 knees to elbow 15 push press – dumbell After bash Stretch

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WOD – 26th April 2016

26th April 2016 Warm up Dynamic warm up Skills DU WOD – 5 rounds for time 75 double-under 30 Box jumps – 24/20 20 KBS – 16/12kg WOD – 4 rounds of 10 Alt arm kettlbell press – Seated (floor) *10 each arm After bash Roll and stretch  

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25th April 2016

Warm up 3 rounds of 5 Burpees, 10 Push ups 15 Squats, 20 Back extn Skills Clean and  jerk WOD – for time 50 Pull ups 15 Clean and jerk – 95/55lbs 60 Push ups 10 Clean and jerk – 95/55lbs 70 squats 5 Clean and jerk – 95/55lbs After bash Mobility

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23rd April 2016

Warm up 3 rounds of 25 Jump jacks 25 high knees 25 butt kicks Skills All WOD – 5 rounds for time 7 Hang snatch – 95/65lbs 14 Pull ups 21 Wall ball shots – 20/14lbs After bash Practice Double unders

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WOD – 22nd April 2016

Warm up 5 minutes jump rope Barbell warm up x 2 Skills Thrusters WOD – Thrusters – PR 5-5-4-4-3-3-2-2-1-1-1 WOD -2 3 rounds of 30 seconds Plank hold 30 seconds Handstand hold 30 Second L sit After bash Stretch

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20th April 2016

Warm up Dynamic Skills Shoulder press AMRAP in 15 minutes 0-3 minutes 4 Shoulder press – 75/55lbs 4 Chest to bar pull ups 3-6 minutes 6 Shoulder press – 75/55lbs 6 Chest to bar pull ups 6-9 minutes 8 Shoulder press – 75/55lbs 8 Chest to bar pull ups 9-12 minutes 10 Shoulder press – […]

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WOD – 19th April 2016

Warm up Dynamic warm up Skills Wall ball shots EMOTM IN 20 MINUTES EVEN MINUTES 10 WALL BALL SHOTS 20/14 ODD MINUTES 10 Toes to bar Courtesy – Sagar patil 5 minutes rest Core attack stretch

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18th April 2016

Warm up CrossFit warm up Then 2 rounds of Barbell warm up Skills Push press WOD – Hero workout – DANNY AMRAP in 20 min of 30 box jump, 24/20” 20 push press, 115lbs 30 pull-ups After bash Mobility and stretch

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