Wods

21st February 2018

WOD – 1 Bent over row 5×10 reps (Incremental weight)   WOD -2 AMRAP 12 mins 1 Leg less rope climb 8 Chest to bar pull ups 14 DB Snatches  – heavy  

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20th February 2018

EMOTM for 20 Mins Odd Min – 7 Push Jerk 135/95 lbs Even Min – 14 Box jumps WOD – 2 Work on rope climb (S and J – hook)

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19th February 2018

Bench Mark WOD – 1 Fran 21-15-9 reps of Thruster – 95/65 Pull ups Cap time 12 mins   WOD -2 Coach’s choice

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16th February 2018

WOD – AMRAP in 10 mins 10 Med ball clean – 20/14lbs 60 DU WOD – 2 For time 75 WBS – 20/14lbs 65 Pull ups 55 Burpees Finish with 300 mtr run  

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14th February 2018

WOD – 1 Squat clean @ 85 % Find 3RM Cap time 12 mins WOD – 2 AMRAP in 10 mins 10 Deficit HSPU – 6inches 10 Deadlift – 225/155lbs  

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