Month: November 2017

29th November 2017

WOD -1 Skill:  Wall Squat followed by… 3 Rounds: 75 Double-Unders 50 Air Squats 15 Power Cleans (135/95) WOD – 2 Work on Ring Muscle ups

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28th November 2017

WOD – 1 11.3 – Open Complete as many rounds and reps as possible in 5 minutes of: Squat clean (165lb / 110lbs) Jerk (165lb / 110lbs WOD – 2 EMOTM for 12 mins 5 Hang snatches Lateral hops Total numbers of Lateral hops will be your score

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25th November 2017

WOD – 1 6 sets of 1 power clean + 1 push jerk Upto 90 % of 1RM WOD – 2 Amrap in 10 mins 3 Bar MU or 6 c2b pull ups or 9 pull ups 1 lap ape walk 1 bear crawl

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22nd November 2017

WOD – 1 Push press 3-3-3-3-3 WOD – 2 – Metcon 3 round of 15 OH Squats – 95/55lbs 100 Double unders

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21st November 2017

WOD – 1 11.2 (Open wod) Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155lbs / 100lbs) 12 Push-ups 15 Box jumps (24/20″) WOD – 2 Core work

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20th November 2017

For Time 900 Mtr Run 27 Jump Squats 27 Burpees 27 Chest to Bar Pull-ups 600 Mtr Run 27 Jump Squats 21 Burpees 21 Toes to Bar 300 Mtr Run 27 Jump Squats 15 Burpees 15 Pull-ups Cap time 30 mins

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18th November 2017

WOD – 30 sec on 30 sec off x 4 Burpees Tyre flip Shuttle run 10 mtr Knees to elbow Kbs Box step ups sand bag 1 min rest

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17th November 2017

WOD -1 Squat clean – PR 5-4-3-2-1-1-1 (Start with 70 % of your 1RM) WOD – 2 3 Rounds for time of 25 Thusters 95/55 lbs 25 Pull ups 300 Mtr Run

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