Wods

23rd January 2018

Wod -1 Deadlift – 3Rm For 18 mins 1st min  1 Rope Climb then 1 lap Sprint 2nd min 10 DB Snatch  then 1 lap Sprint 3rd min 10 Air squats  then 1 lap Sprint

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22nd January 2018

Wod -1 Front Squat 5 x 5 same weight ( 80-90 % of 5rm ) 3 rounds of 1 Lap Single Leg Bear Walk 1 Lap Duck Walk 1 Lap Ape Walk 1 Lap Crab Walk 1 Lap Farmer Carry 1 Lap OH kb Carry Walk

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20th January 2018

30 sec on & 30 sec off 3 rounds of Rope Climbing Plate Drag Jump Forward & back ward in Squat position with band Bench under & over Butt Kicks with ball OH Position with band Rowing MB Throw ChinUps 100 Hollow Rocks  

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16th January 2018

WOD – 1 5×8 DB floor press WOD – 2 AMRAP In 20 mins 25 DU 15 Power clean 135/95 25 DU 15 Toes to bar  

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15th January 2018

WOD – Team of 2: 150 Box Jump – 24/20” 300 Mtr Run each 150 KB Swing – 24/16kg 300 Mtr Run each 150 Burpees 300 Mtr Run each 150 MB clean -20/14 lbs  

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