Wods

20th June 2019

Tabata something else  20sec On, 10sec Off for 4 mins. Mins rest after each round  Pull ups Push ups Sit ups Air squat  Burpees  

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19th June 2019

Front squat  5×5 (increment weight)   5 min rest for time 21-15-9 res of Front squat – 95/55 Push press – 95/55

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18th June

3 rounds for time  20 D/B Snatch  15 Toes to bar  400 Mtr Run    5 mins rest Work on given skill by coach   

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17th June 2019

WOD -1 Death by Pull ups 5 min rest Death by Bar facing burpees WOD – 2 3 Min plank hold 2 Min Dead hang 1 Min L sit or L hang

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14th June 2019

Push jerk  5×5  5 min rest  AMRAP in 10 mins Push jerk – 95/55 20 Pistol squats ( 10 each leg)  

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13th June 2019

For time  Annie – bench mark girl  50-40-30-20-10 DU  Sit ups – abmat   5min rest  Work on mobility

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12th June 2019

Over head squat  5-5-5-5-5 (increment weight) 5 mins rest  3 rounds for time of  Goblet squats – 16/12kg 20 feet- duck walk   

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11th June 2019

Bench mark girl  Diane – 21-15-9 reps of  Deadlift – 225/155lbs HS Push ups        

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