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Category Archives: WOD

Tuesday 16 June 2015

WODBy Eli BraceJune 15, 2015Leave a comment

Skill Squat Clean   WOD 15 Min Amrap 15 Box Jump 24/20′ 10 Cross Over Push Up 15 Ab Mat Sit Up

Monday 15 June 2015

WODBy Eli BraceJune 14, 2015Leave a comment

Strength Re Test 1Rep Max Thruster   WOD 5 Rounds 5 Thrusters 50/35kg 10 Hang Power Cleans 50/35kg 15 Ball Slams 20/14lbs

Saturday 13 June 2015

WODBy Eli BraceJune 12, 2015Leave a comment

Team WOD- 5 per Team 1000 Air Squats 1000 Push Ups 1000 Sit Ups 1000 Lunges 250 Burpees 250 Box Jumps   1 Person Running at all times 1 Person Rowing at all times

Friday 12 June 2015

WODBy Eli BraceJune 11, 2015Leave a comment

Mobility 10 Mins   WOD- ‘Empty Bar’ 50 Snatch 20/15kg 50 Box Jumps 24/20′ 50 Clean & Jerk 20/15kg 50 Sit Ups 50 Floor Press 20/15kg 50 Push Ups   200m Run Between Sets

Thursday 11 June 2015

WODBy Eli BraceJune 10, 2015Leave a comment

Skill L Sit   WOD 7 Rounds for Time 7 Power Cleans 80/50kg 7 Bar Hop Burpees

Wednesday 10 June 2015

WODBy Eli BraceJune 9, 2015Leave a comment

Strength Front Squats 5X3 @ 75%   WOD 3 Rounds 10 HSPU/Box Push Ups 20 T2B/K2E 30Thrusters 20/15kg

Tuesday 9 June 2015

WODBy Eli BraceJune 8, 2015Leave a comment

Skill Handstand   WOD- Circuits Push Ups Sit Ups Squats Push Press 20/15kg Back Ext Box Jump 24/20′ Lying Hand Claps Hollow Rock Lunges Dips Oblique Curls Sprints   30sec each station X 3 Rounds  

Monday 8 June 2015

WODBy Eli BraceJune 7, 2015Leave a comment

Strength Thruster 5X3 @ 75%   WOD 1000m Run Then 21/15/9 Thrusters 40/30kg Pull Ups

Saturday 6 June 2015

WODBy Eli BraceJune 5, 2015Leave a comment

WOD- Partner 40 Mins 1000 Skips 500 Squats 250 Ab Mat Sit Ups   128 Burpees 64 Partner Clap Push Ups 32 Sprints (out + back = 1)   Amrap 10 Thrusters 40/30kg 10 KB Swings 24/16kg

Friday 5 June 2015

WODBy Eli BraceJune 4, 2015Leave a comment

Mobility 10 Mins   WOD- Partner 100 Wall Balls 20/14lbs 90 Sit Ups 80 Burpees 70 Box Jumps 24/20″ 60 Air Squats 50 Double Unders 40 Pull Ups 30 Walking Lunges 20 Dips 10 Piggy Back Carries

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