Month: November 2016

30th November 2016

Dynamic and Barbell warm up WOD – 1 Weighted pull ups – PR 5-4-3-2-1-1 (PR set) WOD – 2 21 – 15 – 9 Hang clean – 95/65 WBS 20/14lbs 15 – 12 – 9 Push Jerk – 95/65lbs Burpees 12 – 9 – 6 Hang power snatch – 75/45 Chest to bar pull ups […]

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29th November 2016

Warm upCrossFit Skills OHS WOD – 5 rounds for time 75 DU 15 OHS – 95/65lbs After bash Kipping pull ups Stretch

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29th November 2016

Warm up CrossFit Skills OHS WOD – 5 rounds for time 75 DU 15 OHS – 95/65lbs After bash Kipping pull ups Stretch

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28th November 2016

Dynamic warm up Skills All WOD – Team of two For time : 100 Hang Snatch – 75/45 lbs 100 Sandbag Squats 100 Deadlifts – 185/95lbs 100 Sandbag Lunges Courtesy – Sourabh Dubal   After bash Partner carry for 10 rounds Stretch

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28th November 2016

Dynamic warm up Skills All WOD – Team of two For time : 100 Hang Snatch – 75/45 lbs 100 Sandbag Squats 100 Deadlifts – 185/95lbs 100 Sandbag Lunges Courtesy – Sourabh Dubal   After bash Partner carry for 10 rounds Stretch

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26th November 2016

Warm up  Dynamic  Skill Clean n jerk WOD – AMRAP IN 13 Minutes  First 8 minutes AMRAP 5 Clean N Jerk – 105/95 .30 sec – Plank  After Bash  Strech 

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25th November 2016

Warm up Barbell warm up Skills WOD – 1 Front squats – PR 5-4-3-3-2-2-1-1-1 (PR set) WOD – 2 Bench Mark Girl – ANNIE 50-40-30-20-10 reps of Double unders and Sit ups After bash Pistol Stretch

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