Month: July 2016

WOD – 1st August 2016

Warm up Group Dynamic warmup Skills Hang power snatch WOD – 5 RFT 6 Hang Power Snatch – 75/45lbs 12 Wall Ball Shots – 20/14lbs 18 Knees to elbow Courtesy – Sagar Patil After bash Hand stand hold Stretch

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30th July 2016

Warm up Dynamic + barbell warm up Skills Power clean WOD – 1 – Strength Power clean 3reps x 5 sets WOD – 2 – Conditioning 1000 Single unders for time After bash Dead hang .30sec ON .30sec OFF x 4 sets Stretch

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29th July 2016

Warm up Dynamic + barbell warm up Skills WOD – 1 5 rounds for time of: 11 body-weight deadlifts 22 Box jump – 24/20 5 minutes res WOD -2 Core Conditioning 3 rounds of – 0.30 seconds on the spot sprint 0.30 seconds rest 0.30 seconds Sand bag front squat hold (quarter half) 0.30 seconds […]

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27th July 2016

Warm up Dynamic + barbell warm up WOD 1 – Condition Annie bench mark girl – 50-40-30-20-10 reps of Double unders Pike Sit ups WOD 2 – Skills Unbroken Knees to elbow. 10 resps x 5 sets Rest as per need After bash Work on kipping pull ups  

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26th July 2016

Warm up Dynamic warm up Skills All WOD – 30 mins effort 30 sec On 30 sec Off Lunges – sand bag Push ups Sqauts battle rope After bash Hand stand hold – 30 sec x 5 Stretch

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25th July 2016

Warm up CrossFit warm up Skills Toes to bar WOD – Open 12.3 18 Minutes AMRAP 15 Box Jump – 24/20” 12 Shoulder to overhead (115/75) 9 Toes to Bar After bash Core attack

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23rd July 2016

Evening – OTB    Morning – WOD  Warm up  Dynamic Skills Power snatch WOD – AMRAP IN 15 MINUTES5 POWER SNATCH 75/5510 T2B15 WALL BALL SHOTS   Courtesy – Sagar Patil After bash Stretch

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22nd July 2016

Warm up  Coach’s choice + barbell warm up Skills Press WOD 1 – Double arm Kettlebell press 10reps x 5 sets WOD -2 – Conditioning 15-12-9-6-3 reps of HSPU Ring Dips After bash  Stretch

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