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Category Archives: WOD

Friday 21 November 2014

WODBy Eli BraceNovember 20, 2014Leave a comment

Mobility 15Mins   WOD- Partner 30Min Amrap 50 Wall Balls 20/14lbs 40 American KB Swings 24/16kg 30 Burpees 20 Pull Ups 200m Run 1 Partner Working, Must Run Together

Thursday 20 November 2014

WODBy Eli BraceNovember 19, 2014Leave a comment

Strength Push Press 5X5 @60% 1Rm   WOD – 4 Rounds 12Min Time Cap 7 Shoulder to Overhead 60/40kg 12 T2B In remaining time: Est 3Rm Hang Snatch    

Wednesday 19 November 2014

WODBy Eli BraceNovember 18, 2014Leave a comment

Skill 400 Double Unders ‘or’ 10mins Practice   WOD- Athlete Games Workout 3 8min Amrap 8 Deadlifts 100/70kg 16 Wall Balls 20/14lbs 16 Box Jumps 24/20″ ‘Rest 2mins’ 50 Burpee Box Jump Overs

Tuesday 18 November 2014

WODBy Eli BraceNovember 17, 2014Leave a comment

Strength Squat Clean 5X5(week 4 of 6)   WOD 20 Chest to Bar Pullups/Pullups 20 HSPU/ HRPU 15 C2B/ Pullups 15 HSPU/ HRPU 10 C2B/ Pullups 10 HSPU/ HRPU 5 C2B/ Pullups 5 HSPU/ HRPU 20 Front Squats 60/30kg

Monday 17 November 2014

WODBy Eli BraceNovember 16, 2014Leave a comment

Skill Toes to Bar   WOD 12min Amrap 20 Cleans 45/30kg(any type) 20 Box Jump Overs 24/20″ 20 Cleans 60/40kg 20 Box Jump Overs 24/20″ 20 Cleans 75/50kg 20 Box Jump Overs 24/20″ As many cleans as possible @ 90/60kg

Saturday 15 November 2014

WODBy Eli BraceNovember 14, 2014Leave a comment

Mobility 15mins   WOD- ‘The Seven’ 7 Rounds for Time 7 HSPU 7 Thrusters 43/30kg 7 K2E 7 Deadlift 80/50kg 7 Burpee 7 American KB Swing 24/16kg 7 Pull Ups

Friday 14 November 2014

WODBy Eli BraceNovember 13, 2014Leave a comment

Mobility 15mins   WOD- Partner ‘Jack’- 20min Amrap 10 Push Press 50/35kg 10 KB Swings 24/16kg 10 Box Jumps 24/20″    

Thursday 13 November

WODBy Eli BraceNovember 12, 2014Leave a comment

Strength Push Press, est 1Rm   WOD 3 Rounds for Time 21 Push Press 40/25kg 21 Box Jumps 24/20″ 15 Ball Slam 20/14lbs 15 Push Ups 9 Pull Ups 9 Burpee

Wednesday 12 November

WODBy Eli BraceNovember 11, 2014Leave a comment

Skill 400 Double Unders or 10mins Practice   WOD 20min Amrap 3 Wall Walks 5 Ring/Bench Dips 7 Box Jumps 24/20″ 9 American KB Swings 24/16kg

Tuesday 11 November 2014

WODBy Eli BraceNovember 10, 2014Leave a comment

Strength Squat Clean 5X5 (week 3 of 6)   WOD 3 Rounds for Time 50 Wall Balls 20/14lbs 10 Clean & Jerk 60/30kg

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