Month: May 2016

WOD – 9th May 2016

Warm up CrossFit warm up Skills All WOD – Chipper For time 100 Box jumps – 24/20” 80 Double unders ( 240 singles ) 60 Wall ball shots – 20/14lbs 40 Burpees 20 Wall walk Courtesy – Sourabh Dubal After bash Mobility and stretch

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WOD – 7th May 2016

7th May Warm up 3 rounds of 100 singles 5 pull ups 10 squats 15 sit ups Skills Shoulder press WOD – EMOTM for 16 minutes 8 Shoulder press – 75/45lbs 12 Push ups WOD – 2 Core attack 4 rounds of 10 V sit ups 15 Leg raises 30 + 30 sec side plank […]

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WOD – 6th May 2016

  Warm up Dynamic warm up 2 rounds of barbell warm up Skills Back squats / Med ball clean WOD – Strength Back squats – PR 5-5-4-4-3-3-2-2-1-1-1 (PR Set) WOD – Conditioning AMRAP in 10 minutes 10 Medball clean and wall ball shot – 20/14lbs 25 Hollow rocks After bash Stretch  

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3rd May 2016

3rd May Warm up Dynamic warm up Skills Deadlift WOD – 5 rounds of 10 Deadlifts – 155/115lbs 20 Box jumps – 24/20 90 seconds Plank hold After bash Dead hang for 3 minutes Stretch  

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2nd May 2016

Warm up 3 rounds of 30 MB jumping jack 20 Striders 10 Push ups to ham stretch Skills HSPU WOD – 4 Rounds of 100 Double unders 12 HSPU 24 KB Swings – 24/16kg After bash Forward roll – 10ft x 5 rounds Stretch

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