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Category Archives: WOD

Thursday 19 February 2015

WODBy Eli BraceFebruary 18, 2015Leave a comment

Strength Bench Press Est 1rm (week 1 of 6)   WOD Emom 14mins (odd) 15 Squats/ 5 T2B (even) 15 American KB Swings- Heavy 1km Run to Finish

Wednesday 18 February 2015

WODBy Eli BraceFebruary 17, 2015Leave a comment

Strength Overhead Squat Est 3rm (week 1 of 6)   WOD 10 to 1 Power Cleans 60/40kg Burpee Box Jump Overs 24/20′

Tuesday 17 February 2015

WODBy Eli BraceFebruary 16, 2015Leave a comment

Skill Pistols   WOD 10min Amrap Run 200m 10 American KB Swings 24/16kg 10 C2B Pull Ups Rest 3mins 3mins of Wall Balls 20/14lbs

Monday 16 February 2015

WODBy Eli BraceFebruary 15, 2015Leave a comment

Skill Hollow Rock/Deadbug Core Work   WOD 20min Amrap 5 Burpees 10 Sit Ups 15 Lunges

Saturday 14 February 2015

WODBy Eli BraceFebruary 13, 2015Leave a comment

Mobility 10mins   Partner WOD ‘The Break Up’ 1st Min- 1 Push Press/ 1 Burpee 2nd Min- 2 push press/ 2 Burpee Adding 1 Push Press & 1 Burpee per min until 1 person fails   Rest 5mins   ‘The Make Up’ 30 Partner Wall Balls 200m Run 30 Partner Wall Balls 200m Farmers Carry…

Friday 13 February 2015

WODBy Eli BraceFebruary 12, 2015Leave a comment

Mobility 10mins   WOD- Lucky 13 3 Rounds for Time 13 Push Ups 13 Sit Ups 13 Box Jumps 13 KB Swings 13 Push Press 13 Lunges 5/10kg OH 13 Mountain Climbers 13 K2E 13 Pull Ups 13 Dips 13 Squats 13 Back Extensions 13 Burpees

Thursday 12 February 2015

WODBy Eli BraceFebruary 11, 2015Leave a comment

Strength Retest Weighted Pull Up   WOD- Tabata 20/10 X 8- Rest 1min Score= total reps per exercise Wall Balls 20/14lbs KB Swing 24/16kg Box Jump 24/20′ Burpee

Wednesday 11 February 2015

WODBy Eli BraceFebruary 10, 2015Leave a comment

Strength Deadlift- Retest 1 Rep Max   WOD- Barbell Complex 16min Amrap Deadlift Clean Front Squat Jerk

Tuesday 10 February 2015

WODBy Eli BraceFebruary 9, 2015Leave a comment

Skill Push Jerk/Split Jerk   WOD- ‘Kandy’ 20min Amrap 5 Pull Ups 10 Push Ups 15 Wall Balls 20/14lbs

Monday 9 February 2015

WODBy Eli BraceFebruary 8, 2015Leave a comment

Skill Overhead Squat   WOD 5 Rounds for Time 12 Sumo Deadlift High Pull 50/30kg 12 Push Press 50/30kg

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