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Category Archives: WOD

Thursday 2 October 2014

WODBy Eli BraceOctober 1, 2014Leave a comment

Strength Front Squat 5X5   WOD 1 10min Amrap Sprint 100m Jog 100m   Rest 3mins   WOD 2 10min Amrap 5 Pull Ups 10 Push Ups 15 Squats

Wednesday 1 October 2014

WODBy Eli BraceSeptember 30, 2014Leave a comment

Skill Practice Double Unders 10mins to get 300 DUs or 10mins practice   WOD 20min Amrap Run 400m 10 T2B/K2E 15 Thrusters 40/30kg 20 Push Ups

Tuesday 30 september 2014

WODBy Eli BraceSeptember 29, 2014Leave a comment

Strength Bench Press 5X5   WOD 5 Rounds for Time 30 American KB Swings 24/16kg 30 Burpees

Monday 29 September 2014

WODBy Eli BraceSeptember 28, 2014Leave a comment

Skill Hang Squat Clean   WOD 13min Amrap Min 1: Wall Balls 20/14lbs Min 2: Hang Squat Clean 20/15kg Min 3: Burpees

Saturday 27 September

WODBy Eli BraceSeptember 26, 2014Leave a comment

Mobility– 15mins WOD Teams of 3 500 Double Unders 400 Air Squats 300 Lunges 200 Sit Ups 100 Push Ups 200 Sit Ups 300 Lunges 400 Air Squats 500 Double Unders

Friday 26 September 2014

WODBy Eli BraceSeptember 25, 2014Leave a comment

Skill Rope Climb WOD– Partner 4 Rounds for time 50 Wall Balls 20/14lbs 400m Wall Ball Carry

Thursday 25 September 2014

WODBy Eli BraceSeptember 24, 2014Leave a comment

Strength Deadlift- Test 1rm WOD ’25 KB Swing Buy In’ 18/15/12/9 Deadlift 80/50kg Box Jump Over 24/20′ ’25 KB Swing Buy Out’

Wednesday 24 september 2014

WODBy Eli BraceSeptember 23, 2014Leave a comment

Skill/Strength Pull Ups/ Weighted Pull Ups WOD 5 Rounds for time ‘KELLY’ Run 400m 30 Box Jumps 24/20″ 30 Wall Balls 20/14lbs

Tuesday 23 September 2014

WODBy Eli BraceSeptember 22, 2014Leave a comment

Strength Bench Press 5X5 WOD For Time Run 1000m 50 Thrusters 20/15kg 30 Pull Ups

Monday 22 September 2014

WODBy Eli BraceSeptember 21, 2014Leave a comment

Skill Double Unders WOD 5 Rounds for time 10 Burpees 20 Push Ups 30 Sit Ups 40 Squats Rest 3mins between rounds Add times from each round to get total score

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