Month: January 2020

HERO WOD The Chief Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times #PandeyjiistheChief

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29th January 2020

Stregth Sumo Deadlift 3-3-3-3-3 AMRAP in 10 mins 20 Barebll font rack lunges – 75/45 50 Lateral hops Mobiliy

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28th January 2020

EMOTM for 20 mins Even – 12 Goblet squat Odd – 12 Toes to bar Mobility Day 20 mins mobility with coach

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27th January 2020

Partner WOD For time Team of 2 Elizabeth with partner 21-15-9 reps Power clean – 135/95 Ring dips 200 mtr run 9-15-21 – Reps of Power clean – 135/95 Ring dips Each time drop barbell 5 burpees by resting partner

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24th January 2020

Strength Bench press 5×5 AMRAP in 15 mins – team of two 21 Burpees 3 point death run x 2 15 Burpees 3 point death run x 2 9 Burpees 3 point death run x 2 One person moving at a time

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23rd January 2020

Tabata 20 sec on 10 sec Off x 4 mins pull ups. Ball slam battle rope D/B Snatch D/B Box step ups 1 mins rest after each set Mobility Day 20 mins mobility with coach

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22nd January 202

Death by front squats – 115/65lbs 1st min 1 F/squat, 2nd Min 2 F/squat 3rd min 3 F/squat .. so on till fail FBB 21-15-9 reps of Barbell biceps curls Dimond push ups 1 mins rest 21-15-9 reps of D/B hammer curls Bench / Ring dips

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