Author: piyushcfh

6th December 2017

AMRAP in 20 mins 7 KB Swing 7 Burpee chest to bar pull ups 7 Shuttle run (20 mtr) Work on handstand

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5th December 2017

WOD -1 12.1 AMRAP in 7mins Target Burpees – 6” Complete as many rounds as possible in 12 minutes of: 25 pull-ups 50 – Push ups 75 overhead squats Men use a 45-lb. barbell Women use a 35-lb. barbell

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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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