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Monthly Archives: January 2014

Saturday 1 February

WODBy Eli BraceJanuary 31, 2014Leave a comment

Mobilise, Stretch, Foam Roll 20min WOD For Time ‘Mini Murph’ Run 1200m 50 Pull Ups 100 Press Ups 150 Air Squats Run 1200m Must start and finish with run Can parcel up other movements in any order

Friday 31 January

WODBy Eli BraceJanuary 30, 2014Leave a comment

Skill L Sit Practice WOD Benchmark ‘Annie’ 50-40-30-20-10 Double Unders Sit Ups (sub single skips for DU’s, 100-80-60-40-20)

Thursday 30 January

WODBy Eli BraceJanuary 29, 2014Leave a comment

Strength Power Clean 5X3 WOD 5 Rounds for time 5 X Power Clean 60/40kg 25 Air Squats 25 Press Ups

Wednesday 29 January

WODBy Eli BraceJanuary 28, 2014Leave a comment

Strength Strict Shoulder Press 5X3 WOD EMOM(every min on the min) Death by Front Squat 60/30kg

Tuesday 28 January

WODBy Eli BraceJanuary 27, 2014Leave a comment

Strength Bench Press 5X3 WOD 12min AMRAP(as many rounds as possible) 5 X Bench Press 60/40kg 7 X Burpees 10 X press Ups

WOD Monday 27 Jan

WODBy Eli BraceJanuary 25, 2014Leave a comment

Strength Front Squat 5X3 WOD 5 rounds for time 5 X Push Press 50/30kg 10 X Kettlebell Swing 24/16kg 10 X Box Jump 24/20″  

WOD: Sat 25th Jan 2014

WODBy seanie2kJanuary 22, 2014Leave a comment

‘Filthy Fifty’ For time: 50 Box jump, 24/20″ 50 Jumping pull-ups 50 Kettlebell swings 24/16kg 50 Walking Lunge 50 Knees to elbows 50 Push press 20/15kg 50 Back extensions 50 Wall ball shots, 20/14 lbs 50 Burpees 50 Double unders/100 skips

WOD: Wed 22nd January 2014

WODBy seanie2kJanuary 22, 2014Leave a comment

Run 400m 2 rounds of 21/18/15/9 Air squats Push ups Sit ups Ring rows Run 400m

WOD: Tuesday 21st January

WODBy seanie2kJanuary 22, 2014Leave a comment

3 Rounds for Time 10 push press 40/20kg 15 Knees to Elbow 20 Goblet Squats

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