Wods

04-Jan 19

For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lb) 50 Back Extensions 50 Wall Balls (20/14 lb) 50 Burpees 50 Double-Unders

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03-Jan-19

Wod-1 Barbell Row 5 x 5 ( Same Weight) Wod-2 Amrap in 16 Mins 3-6-9-12-15-18-21…..so on reps of Hang Clean – 115/85lbs Push Ups Sit ups

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02 January 19

For Time : 21-18-15-12-9-6-3 reps of Thrusters- 95/65lbs Bar Facing Burpees

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28th December

WOD – 1  10 TGU Each side – kettlebell  (watch YouTube for teaching skill a day before) WOD – 2 4 rounds for time of: 50 Steps walking lunge 30 MB sit-ups 30 Hollow rocks

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27th December

40 Sec ON, 20 Sec OFF Battle rope  ROW / BIKE  Rope climb  Bear crawl  Lateral hops  Tyre flips  

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