Wods

WOD – 27th September 2013

Warm up Dynamic warmup Skills WBS / HSPU / DL WOD AMRAP in 20 minutes 10 Wall ball shots 5 Handstand push ups 10 Deadlifts After bash Stretch

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WOD – 25th September 2013

Warm up 3 rounds of 100 singles 10 Iron cross 10 Scorpions 10 Sit ups 10 Back extn Skills Overhead squats / F squats / Back squats WOD 5 rounds of 5 Over head squats – 40/20 10 Front squats – 40/20 15 Back squats – 40/20 After bash Stretch

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WOD – 24th September 2013

Warm up CrossFit warmup WOD Strength 3 sets of 1 clean 2 push press Metcon 21 – 15 – 9 reps of Thrusters – 40/25kg Burpees – double clap   After bash Skills – Ring dips

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WOD – 23rd September 2013

Warm up 3 rounds of 25 Jumping jacks 25 High Knees 25 Butt kicks Skills All WOD 3 rounds for time of 21 Knees to elbows 21 KB swings – 24/16 kg 21 Sit ups 11 Burpees 21 Box Jumps – 24/20 21 Push ups 21 Back extn Cap in 30 mins   After bash […]

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WOD – 21nd September 2013

7:00 am OUT of the BOX  Evening WOD -1 Power cleans 3-3-3-3 WOD – 2 AMRAP in 20 minutes 5 Pull ups 10 Push ups 15 Squats 20 Jump jacks  

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WOD – 20th September 2013

Warm up  Barbell warm up Skills  Deadlift WOD  Deadlifts 6-6-4-4-2-2 AMRAP in 6 minutes  10 DU 3 HSPU After bash – skill work Ring dips

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WOD – 18th September 2013

Warm up  10 x 2 Samson stretch, OHS, Push ups, Pull ups, Sit ups, Back extn WOD  5 rounds of 60 Double unders 25 Burpees 60 Lateral Hops 25 Hindu Push ups After bash  Pull ups hold for time – chin above the bar – 5 sets

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