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Category Archives: WOD

Thursday 15 January 2015

WODBy Eli BraceJanuary 14, 2015Leave a comment

Strength Pull Ups 5X5 @ 50% 1rm ‘or’ 5X5 Banded Pull Ups/Negatives   WOD 17min Amrap 25 Wall Balls 20/14lbs 25 Box Jumps 24/20″

Wednesday 14 January 2015

WODBy Eli BraceJanuary 13, 2015Leave a comment

Strength Snatch Grip Deadlift 5X5 @50% 1rm   WOD 10 Rounds for Time 100m Run 10 Pull Ups 20 Air Squats

Tuesday 13 January 2015

WODBy Eli BraceJanuary 12, 2015Leave a comment

Skill K2E/T2B   WOD 21/15/9 Burpee Thruster 43/30kg T2B

Monday 12 January 2015

WODBy Eli BraceJanuary 11, 2015Leave a comment

Skill Squat Therapy   WOD Complex 50/30kg Deadlift Hang Clean Front Squat Push Press Thruster 3 Rotations, 5 Rounds If you drop the bar before 3 rotations complete there is a 3 burpee penalty. You may drop bar between rounds.

Friday 9 January 2015

WODBy Eli BraceJanuary 8, 2015Leave a comment

Mobility 15mins   WOD- Partner 100 Wall Balls 20/14lbs 100 KB Swings 24/16kg 100 Burpees 100 Pull Ups 1 partner runs 200m while team mate works. On return from run, they swop until all work is complete

Thursday 8 January 2015

WODBy Eli BraceJanuary 7, 2015Leave a comment

Strength/Skill Pull Up Progressions Weighted Pull Ups(week 1 of 6)   WOD 5 Rounds for time Run 200m 15 Deadlifts 60/40kg 10 Back Squat 60/40kg

Wednesday 7 January 2015

WODBy Eli BraceJanuary 6, 2015Leave a comment

Strength/Skill Deadlift(week 1 of 6)   WOD Emom 20mins 8 KB Swings 24/16kg(odd) 5 Burpees/5 T2B(even)

Tuesday 6 January 2015

WODBy Eli BraceJanuary 5, 2015Leave a comment

Skill Hang/Power Clean   WOD 20min Amrap 5 Push Press 50/25kg 10 Hand Release Push Ups 15 Jumping Squats

Monday 5 January 2015

WODBy Eli BraceJanuary 4, 2015Leave a comment

Skill Squat Therapy   WOD Tabata This Air Squats Push Ups Lunges Ring/Box Dips

Thursday 18 December 2014

WODBy Eli BraceDecember 17, 2014Leave a comment

Strength Re Test Push Press 1Rm   WOD- Diane 21/15/9 Deadlifts 102/70kg Handstand Push Ups

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