Wods

24th September 2012

Monday Warm up 3 rounds of 10 squats + 5 Burpees 10 sit ups + 5 Burpees WOD #1 –> 50 hollow rock + 50 back extensions WOD #2 AMRAP in 10min 7 DeadLift (80kg, 40kg) 7 burpee high jumps After bash Over head squat practice with PVC and 10kg barbell

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22nd September 2012

Saturday Dynamic Warm up Skill –> Pistols WOD #1 — Endurance EMOM – 15 DUs or 50 Singles for 7min WOD #2 AMRAP in 20min 15 pull ups 30 pistols After bash 3min primal squat hold

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19th September 2012

Wednesday Warm up 2 rounds of 10 sampson stretch 10 OHS 10 sit ups 10 push ups Skill –> Bear Complex WOD 5 rounds for time 4 bear complex (40kg, 20kg) 8 ring dips After bash Full body stretch

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18th September 2012

Tuesday Warm up 3 rounds of 30 jump jacks 10 Sampson stretch 10 air squats WOD #1 –> 50 hollow rock WOD #2 AMRAP in 20min 15 kettle bell swing (16kg, 12kg) 15 Burpees After bash PVC mobility

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17th September 2012

Monday Warm up 3 rounds of 50 med ball taps 10 squats 10 sit ups SkillĀ –> Over Head Squats, Toes to Bar WOD #1 –> Max toe to bar in 3min WOD #2 5 rounds for time 5 OHS (40kg, 20kg) 10 chest to bar After bash 2min primal squat hold Upper body stretch Work […]

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16th September 2012

Sunday –> Rest day Our man Juan Carlos has gone back to his home town Miami…he was with us working out, working hard and also travelling in India. We’ll miss him, and hope he comes back soon

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15th September 2012

Saturday Warm up 400m run 25 double under (or 100 singles) 15 squats 10 ring dips Skill –> Front Squat Practice WOD — CrossFit Main Page WorkOut 5 rounds for time 15 Walking lunge steps, carrying a 40kg barbell in the front rack position (or 25kg) 30 Double under (or 70 singles) After bash Foam […]

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14th September 2012

Friday Warm up 300 jump rope or 400m run 3 rounds of 10 OHS 10 sit ups 10 back extensions Fitness Test #3 –> Max Push ups Skill — Snatch, start with transition practice – Burgener’s warm up WOD Hang power snatch 3-3-3-3-3 Clean pull 3-3-3-3-3 After Bash Weighted Pull ups

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