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Category Archives: WOD

Wednesday 17 December 2014

WODBy Eli BraceDecember 16, 2014Leave a comment

WOD 1- Grace 30 Clean & Jerks 60/42.5kg   WOD 2- Helen 3 Rounds for Time Run 400m 21 KB Swings 24/16kg 12 Pull Ups

Tuesday 16 December 2014

WODBy Eli BraceDecember 15, 2014Leave a comment

Skill Snatch Practice   WOD- Nancy 5 Rounds for Time Run 400m 15 Overhead Squats 43/30kg

Monday 15 December 2014

WODBy Eli BraceDecember 14, 2014Leave a comment

Strength Overhead Squat   WOD- Lynne 5 Rounds for Max Reps(no time limit) Bench Press Bodyweight Pull Ups

Saturday 13 December 2014

WODBy Eli BraceDecember 12, 2014Leave a comment

Mobility 15Mins   Kelly 5 Rounds for Time Run 400m 30 Box Jumps 24/20′ 30 Wall Balls 20/14lbs

Friday 12 December 2014

WODBy Eli BraceDecember 11, 2014Leave a comment

Mobility 15mins   WOD- Chelsea EMOM 30Mins 5 Pull Ups 10 Push Ups 15 Squats

Thursday 11 December 2014

WODBy Eli BraceDecember 10, 2014Leave a comment

Strength Push Press 3X5 @ 75% 1Rm (week 5 of 6)   WOD- Elizabeth 21-15-9 Cleans 60/42.5kg Ring Dips

Wednesday 10 December 2014

WODBy Eli BraceDecember 9, 2014Leave a comment

WOD 1- Annie 50-40-30-20-10 Double Unders Sit Ups   WOD 2- Nicole 20min Amrap Run 400m Max Rep Pull Ups Score is total number of pull ups completed

Tuesday 9 Decmber 2014

WODBy Eli BraceDecember 8, 2014Leave a comment

Skill Candlestick Roll Pistols   WOD- Karen 150 Wall Balls 20/14lbs

Monday 8 December 2014

WODBy Eli BraceDecember 7, 2014Leave a comment

Strength Overhead Squat Establish 3 Rep Max(week 1 of 6)   WOD- Angie 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats Complete all reps of each exercise before moving on to the next

Thursday 4 December 2014

WODBy Eli BraceDecember 3, 2014Leave a comment

Strength Push Press 5X5 @ 70% 1RM (week 4 of 6)   WOD 3 Rounds 40 Sit Ups 30 H2H KB Swings 24/16kg 20 KB Snatch(10 Each Hand)24/16kg 10KB Thrusters 24/16kg

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