Wods

25- April ‘ 2018

Wod-1 Bent Over Barbell Row 10 x 5 Wod-2 5 rounds for time of 5 Bear Complex – 95/65lbs 50 Du / 150 Su

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24- April 2018

Wod-1 Snatch High | Hang | Floor 3 x 6 Wod-2 40 sec ON : 20 sec OFF 2 rounds of Rope Climb GTO RuN Box Jump Over Plate Pull was a uske like

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23-April 2018

Wod-1 Amrap in 15 Mins 14 Deadlifts – 185/135lbs 14 KB One arm Press – 16/12kg Wod -2 3 rounds of 10 Pistol 15 MB Situps -20/14lbs 20 Superman

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20-April’2018

Wod-1 Back Squat 5 x 5 Wod -2 Amrap in 12 Mins 8 DB OH Lunges 10 DB Clean ( 5 each )

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16 April- 2018

Wod-1 Amrap in 15 Mins 10 Pushups 20 Squats 30 MB Situps Wod-2 5 rounds of 2 lap – 1 Arm farmer Carry 20 Pushup to Plank

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13th April-2018

Wod #1 Deadlift- 5×5 Wod #2 5 Rounds for time 9 Thrusters – 95/65lbs 12 Knees to elbow 18 Burpees

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11th April-2018

11-Apr Wednesday WOD – 1  AMRAP in 12 mins  21-18-15-12-9-6-3  Box jumps – 21/20″ 3-6-9-12-15-21  OH Squats – 95/65lb if finish under 12 the restart ….  score total reps in 12 mins  WOD -2  Ring MU work / transition  Mobility 

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10th April -2018

WOD – 1 3 position clean – for max laod   3reps x 6 sets  high hang, power, squat clean  WOD – 2  For task  20 sec  x 6 rounds  L sit / L hang  followed by 3 poisition Plank hold  pronation, left and right hold – 30 sec each, unbrokern 

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