Wods

2nd Mar 2013

Warm up 3 rounds of 10 Samson stretch 10 Iron cross 10 Scorpions   Skills KB Swings  / Burpee pull ups   WOD – For time 21 KB Swings – 24/16kg 21 Burpee pull ups 15 KB Swings – 24/16kg 15 Burpee pull ups 9 KB Swings – 24/16kg 9 Burpee pull ups After bash […]

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1st Mar 2013

  Warm up Dynamic warm up Skills Sumo deadlift high pull WOD – Metcon 5 rounds for time 20 SDHP -95/65lbs 20 Box jumps – 24/20”   After bash Kipping pull ups

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27th Feb 2013

Warm up Barbell warm up   Skills Thrusters WOD # 1 For time 50 thrusters – 40/25kg   WOD # 2 For time 21-15-9 Push ups – HR Toes to bar   After bash Stretch

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26th Feb 2013

Warm up CrossFit warm up Skills KBS / wall ball WOD  # 1 – Metcon For time 42-30-18 KB Swings – 95/65 Wall ball shots – 20/15lbs WOD # 2 – Skills For time 250 Double unders / 750 (single unders) After bash Mobility

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25th Feb 2013

Warm up Dynamic warm up Skills Push press WOD# 1 – Strength / power Push press 5-5-5-5 WOD # 2 – Hope for Kenya AMRAP in 12 minutes 50 Squats 30 Pull ups 15 Push ups After bash Stretch

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23rd Feb 2013

  Warm up 80 Jump Jacks 3 Rounds of 10 OHS-PVC 10 Sit Ups 10 Back Extensions   Skills Deadlift   WOD – 5 rounds for time 10 Deadlifts – body weight 10 Lateral burpees 20 Hollow Rocks   Afterbash Stretch

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