Author: admin

19-Oct-18

Hero Wod –  Wittmen 15 Kb Swing – 16/12kg 15 Power Clean – 95/65lbs 15 Box Jumps – 24/20″ 15 rounds

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18-Oct-18

Wod-1 OH Squat 5-5-5-5-5 Wod -2 40 Kb/DB Box Step over -35/20lbs 40 Back Rack Lunges – 115/75lbs 100 DUS

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17-Oct-18

Wod-1 Push Jerk 5-5-5-5-5 Wod-2 Team of -2 Amrap in 5 Mins Pull ups Rest 1 Min Amrap in 5 Mins V -Ups Rest 1 Min Amrap in 5 Mins Push Press -95/65lbs

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16-Oct-18

L 10 rounds for time of: 10 back squats – 135/95lbs 200-mtr Run Rest 30 seconds. Coutesy –  Crossfit.com

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15-Oct-18

4 rounds for max reps of: 1 minute of Burpees 1 minute of Sit Ups 1 minute of KB deadlifts – 32/24kg 1 minute of Push Ups 1 minute of Hang Power Snatches -95/65lbs Rest 1 minute

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12-Oct-18

Hero Wod – COE 10 Rounds of 10 thrusters – 95/65lbs 10 Ring Push ups

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11-Oct-18

Wod-1 Deadlift 5-5-5-5-5 Wod -2 EMOTM for 14 Mins Odd Min – 6 Power Clean – 155/105lbs Even Min – 40 Dus/120 Su

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10-Oct-18

Team of 2 3 Rounds of 20 T2B 25 DB Snatches – 45/30 lbs 30 DB Front Rack Lunges 400 mtr run together 2 Rounds of 20 T2B 25 DB Snatches – 45/30 lbs 30 DB Front Rack Lunges 400 mtr run together 1 Rounds of 20 T2B 25 DB Snatches – 45/30 lbs 30 […]

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09-Oct-18

Wod-1 Bench Press 5-5-5-5-5 Wod -2 20-18-16-14-12-10-8-6-4-2 reps of Push ups 10-9-8-7-6-5-4-3-2-1 reps of SDHP – 95/65lbs

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08-Oct-18

EMOTM for 30 Mins 1st Min – 15 kb Squat Clean -24/16kg 2nd Min – 14 Wall Ball Shots -20/14lb 3rd Min – 13 Knees 2 Elbow 4th Min – 12 Burpees 5th Min – Rest

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