Month: January 2017

31st January 2017

Warm upDynamic  Skills All WOD -1 Bench mark WOD – G.I. Jane 100 Pull-up Burpees for time Ideally, the pull-up bar is one foot above your reach. If you cant do self pull ups then do 100 Bupree box jumps for time ( 24/20”)   WOD – 2 Core attack 5 rounds of 20 Leg […]

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30th January 2017

 Warm upDynamic   Skills Power Clean  WOD – Bench Mark – “THE CHIEF” Max rounds in 3 minutes of: 3 reps pound Power cleans – 135/95lbs 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.  After bash Stretch

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 28th January Warm up Dynamic   Skills SDHP   WOD – 1 5 rounds for time 10 SDHP – 75/55 15 Burpees – 20/14 30 Back extn   After bash Mobility 

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27th January 2017

Warm up Dynamic  Skills Push press  WOD – 1 Push press 3reps x 5sets  WOD – 2 21-15-9 reps of Push press – 95/55lbs Box jumps -24/20lbs After bash Stretch 

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27th January 2017

Warm up Dynamic  Skills Push press  WOD – 1 Push press 3reps x 5sets  WOD – 2 21-15-9 reps of Push press – 95/55lbs Box jumps -24/20lbs After bash Stretch 

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25th January 2017

Warm up DynamicSkills Deadlifts WOD – 1 Deadlifts 3reps x 5 sets WOD – 2 5 rounds for reps of: 1 minute of deadlifts – 155/115lbs 1 minute of push-ups 1 minute of knees-to-elbows After bash Dead hang Stretch

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 24th January 2017

Warm up Dynamic Skills Squats WOD – for time 200 DU 3 rounds for time of: 15 pull-ups 50 squats 15 pike sit ups Finish with 200 DU   After bash Pistol squat Stretch

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23rd January 2017

Dynamic warm up  Skills Thrusters WOD – Heavy thrusters 3reps x 5 sets (From the rack) WOD 2 – 4 rounds for time 2 min on 1 min off A 10 thruster 115/85      10 toes to bar B 7 power clean       21 doubler unders  First finish A then move to B. […]

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