Wods

1st August 2019

HIIT 40 Sec On, 20 sec Off Battle rope box step ups Single unders Shuttle run Row / bike Hammer slam KBS Mobility Day 20 mins mobility with coach

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WOD -1 Bent over row 5×10 5 mins rest WOD – 2 AMRAP in 10 mins 7 Strict pullups 21 KB Swing – 16/12kg

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30th July 2019

Bench Mark – Hero – Coe 10 Rounds For Time 10 Thrusters (95/65 lb) 10 Ring Push-Ups After bash Stretch

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29th July 2019

For time 21-15-9-6-3 reps of Hang clean and Jerk – 95/55 “Bureep box jumps -20/16″”” 5 min rest 3 rounds of 20 MB Sit ups 20 Leg raises 40 Russian tiwst

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26th July 2019

Shoulder press 5×5 5 mins rest 3 rounds of 20 DB Sntach 2 lap bear crawl 90 sec plank hold

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25th July 2019

EMOTM for 20 mins Even – 12 Goblet squat Odd – 6 Strict HSPU Mobility Day 20 mins mobility with coach

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24th July 2019

Chipper Buy in 100 Double unders 50 KB swings 50 Push ups 50 Box jumps 50 cal row / bike 50 GTO 50 Burpees Buy out 100 Double unders

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23rd July 2018

Bench Mark – Hero – DT 5 Rounds For Time 12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105 lb)

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