Month: November 2018

30-Nov-18

For time 10 Bupees 27 Hang Snatch – 95/65 lbs 27 Back Squats – 95/65 lbs 27 Knees 2 Elbow 10 Bupees 21 Hang Snatch – 95/65 lbs 21 Back Squats – 95/65 lbs 21 Knees 2 Elbow 10 Bupees 15 Hang Snatch – 95/65 lbs 15 Back Squats – 95/65 lbs 15 Knees 2 […]

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29-Nov-18

EMOTM for 7 min 3 Mu/ 5 c2b or Pull ups 3 rounds of: 20 Wtd Sit ups – 50/35lbs 1 Lap Farmer Carry – 32/24 20 Hollow Rocks 20 one arm db Clean (50/35 lbs)

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28-Nov-18

Wod -1 Barbell Row – 5 x 5 ( Same Weight ) Wod -2 Amrap In 12 Mins 3-6-9-12-15-18-21 reps of Push Press – 75/45 lbs c2b Pull Ups Situps

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27-Nov-18

EMOTM For 25 Minutes 1st – 15 KB Swing -24/16kg 2nd – 10 Back Lunges with single Leg Deadlift ( DB / Kb ) 3rd – 15 V-Ups 4th – 10 Hang Clean – 95/95lbs 5th – 30 Dus / 60 Sus

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26-Nov-18

Wod-1 Bench Press/ Floor Press – 3RM Wod-2 Amrap in 12 Mins 10 Wall Ball Shots Over the Box -20/14lbs 10 Box Jumps 20 Russain Twist – 25/15lbs

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23-Nov-18

For Time: 60 Back Squat – 115/65 lbs 25 Dus / 50 Sus top of Every Minute Then 60 Pull Ups 8 Push ups top of Every Minute

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22-Nov-18

Wod -1 Push Press -3RM Wod -2 Team of 2: 18-30-42 reps of Power Clean – 135/95 lbs 36-60-84 reps of Box Jumps – 24/20″

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21-Nov-18

5 Rounds of 60 MB High Knees 16 Tempo DB Kneeling Press ( 8 each ) 1 Lap DB OH Carry Walk 1 Min Plank 30 Sec Wall Facing Hold 30 Sec Hang on the Bar Hip Mobility

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20-Nov-18

Wod -1 OH Squats – 3RM Wod -2 21-15-9 reps of DB Thrusters – 50/35 lbs Burpee

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19-Nov-18

Wod -1 0:00 – 5:00 Minutes 75 KB Swing – 24/20 lbs 5:00 – 10:00 Minutes 40 Front Rack Lunges – 95/65 lbs 10:00 – 15:00 Minutes 100 Sit ups 15:00 to For time 75 Wall Ball shots

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