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Category Archives: WOD

Tuesday 31 March 2015

WODBy Eli BraceMarch 30, 2015Leave a comment

Skill Plyometrics   WOD 100 Burpee Pull Ups

Monday 30 March 2015

WODBy Eli BraceMarch 29, 2015Leave a comment

Mobility 10 Mins   WOD- Open Workout 15.5 27/21/15/9 Calorie Row Thrusters 43/29kg   There will be an alternate Wod for those not registered for the open

Thursday 26 March 2015

WODBy Eli BraceMarch 25, 2015Leave a comment

Strength Re Test Bench Press 1 Rm   WOD 15 Min Amrap 12 Push Press 40/25kg 12 Power Snatch 40/25kg 12 Back Squat 40/25kg

Wednesday 25 March 2015

WODBy Eli BraceMarch 24, 2015Leave a comment

Strength Re Test 1Rm Overhead Squat   WOD 3 Min Amrap/ 5 Rounds 3 Power Cleans 60/40kg 6 Push Ups 9 Air Squats Rest 1 Min between Rounds

Tuesday 24 March 2015

WODBy Eli BraceMarch 23, 2015Leave a comment

Skill Squat Therapy   WOD 15 Min Amrap 7 Pull Ups 14 Push Ups 21 Air Squats

Thursday 19 March 2015

WODBy Eli BraceMarch 18, 2015Leave a comment

Strength Bench Press 5X3 @75%   WOD 3 Min Amrap/ 5 rounds 3 Burpees 6 Push Ups 9 Air Squats Rest 1 Min  

Wednesday 18 March 2015

WODBy Eli BraceMarch 17, 2015Leave a comment

Strength Overhead Squat 5X3 @ 75% 1Rm (week 5 of 6)   WOD 3 Rounds For Time 25 Box Jumps 24/20″ 20 T2B 15 Power Clean 60/30kg

Thursday 12 March 2015

WODBy Eli BraceMarch 11, 2015Leave a comment

Classes only at 1830 & 1930 Today, Foundations at 2030   Strength Bench Press 5X3 @ 70% 1Rm   WOD-Complex 15Mins 1 Clean 2 Front Squats 1 Jerk Keep weight light and focus on technique

Wednesday 11 March 2015

WODBy Eli BraceMarch 10, 2015Leave a comment

Classes only at 1930 & 2030 Today   Strength OHS 5X3 @ 70% 3Rm   WOD 12Min Amrap 20 Wall Balls 20/14lbs 20 KB Swings 24/16kg 20 Wall Ball Slams 20/14lbs

Tuesday 10 March 2015

WODBy Eli BraceMarch 9, 2015Leave a comment

Classes only at 1830 & 1930 Today, Foundations at 2030   Skill Kettle Bell Snatch   WOD 4 Rounds for Time 50 Air squats 40 Sit Ups 30 Lunges 20 Pull Ups 10 Burpees

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