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Category Archives: WOD

Saturday 15 August 2015

WODBy Eli BraceAugust 14, 2015Leave a comment

Mobility 10 Mins   WOD- Partner 120 Wall Balls 20/14lbs (Hold KB) 120 KB Swings 24/16kg (Hold WB) 120 Med Ball Cleans 20/14lbs (Hold KB) 120 Burpees (Hold WB) 100 DUs each   1 Working, 1 Lunging with object  

Friday 14 August 2015

WODBy Eli BraceAugust 13, 2015Leave a comment

Mobility 10 Mins   WOD 50-40-30-20-10 30 DUs 50 Lunges 20/10kg Plate 50 Push Ups 50 Sit Ups 30 DUs 40… 40… 40…. 30 DUs 30..

Thursday 13 August 2015

WODBy Eli BraceAugust 12, 2015Leave a comment

Core Work   WOD 20Min Amrap 200m Run 8 C2B Pull Ups 8 Front Squats 45/30kg 8 HSPUs

Wednesday 12 August 2015

WODBy Eli BraceAugust 11, 2015Leave a comment

Strength Bench Press 80% X 2 86% X 2 92.5% X 2   WOD 5 Rounds 12 Push Press 50/35kg 20 Box Jump Overs 24/20′ 30 Sit Ups

Tuesday 11 August 2015

WODBy Eli BraceAugust 10, 2015Leave a comment

Skill Running   WOD 5 Rounds 20 KB Swings 24/16kg 20 Goblet Squats 24/16kg 20 Russian Twists 24/16kg 20 Back Extensions

Monday 10 August 2015

WODBy Eli BraceAugust 9, 2015Leave a comment

Strength Power Clean 5X5 @ 65%   WOD 5 Rounds of 2 Min Amrap 5 Squat Cleans 70/40kg 10 Pull Ups 10 Box Jumps 24/20′   2 Mins Rest Between Rounds

Saturday 8 August 2015

WODBy Eli BraceAugust 7, 2015Leave a comment

Mobility 10 Mins   WOD- Parner Rebound Chipper 50 Box Jumps 24/20′ 50 Wall Balls 20/14lbs 50 Push ups 50 Lying Hand Claps 50 Thrusters 20/15kg 50 Push Press 20/15kg 100 walking Lunges Run 1 Mile

Friday 7 August 2015

WODBy Eli BraceAugust 6, 2015Leave a comment

Mobility 10 Mins   WOD- Badger 3 Rounds 30 Squat Cleans 45/30kg 30 Pull Ups 800m Run

Thursday 6 August 2015

WODBy Eli BraceAugust 5, 2015Leave a comment

Core Work   WOD 5-1 Thrusters 40/30kg & Push Ups Rest 1 Min 5-1 Power Cleans 60/40kg & HSPU’s Rest 1 Min 5-1 Push Press 50/35kg & Burpees

Wednesday 5 August 2015

WODBy Eli BraceAugust 4, 2015Leave a comment

Strength Bench Press Test 1 Rep Max   WOD 3 Rounds for Time 20 Burpees 400m Backwards Run 13 Power Snatch 50/30kg

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