Month: July 2017

31st July 2017

Warm upGDW  Skill Back Squat and Power clean WOD – 5RFT 21 Back squats – 135/95lbs 12 Power clean – 185/135lbs After bash Stretch

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28th July 2017

Warm upDynamic  Skills Push press  WOD -1 4 rounds of 12 Push press – 115/75 15 Get up tuck jumps 21 Back extn Start and Finish with 30-30 Push ups   WOD – 2 Work on Pistols 10 reps x 4 sets each   After bash Stretch

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26th July 2017

Warm upGDW  Skill Back squats  WOD – 1 5×5 Back Squats  WOD – 2 Core attack After bash Stretch

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25th July 2017

Warm up Dynamic  WOD – Angie – bench mark girl  For time 100 pull ups 100 push ups 100 situps  100 squats  Time cap – 35m  After bash Stretch 

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24th July 2017

Warm upGDW  Skill Box jumps WOD – AMRAP 18 18 Weighted sit ups 15 Box Jump (24/20″) 12 Toes-to-Bar   After bash 6 minutes of Plank work

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21st July 2017

Warm upDynamic  Skills WBS  WOD – for time Karen hates Burpees 150 Wall ball shots finished with 60 Burpees Cap in 20 minutes  Rx’d – 20/14lbs After bash Stretch

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