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Monthly Archives: August 2014

Monday 1 September 2014

WODBy Eli BraceAugust 31, 2014Leave a comment

Strength EMOM 20mins 5 Dips(odd) 30sec weighted Plank hold(even) WOD Tabata Push Ups Sit Ups Pull Ups Squats

Friday 29 August 2014

WODBy Eli BraceAugust 28, 2014Leave a comment

Mobility-15mins WOD Teams of 4 30min AMRAP 400m Run Box Jump Overs 24/20′ Burpee Pull Ups Wall Walks Each team member will start on a different station and may not rotate to the next station until their running teammate returns

Thursday 28 August 2014

Uncategorized, WODBy Eli BraceAugust 27, 2014Leave a comment

Strength Deadlift 5×5@ 65% 1rm WOD 20min AMRAP 1 power Clean 60/40kg 1 Burpee Ladder Format

Wednesday 27 August 2014

WODBy Eli BraceAugust 26, 2014Leave a comment

Skill Kipping Pull Up Strength Weighted Pull Up WOD 3 Rounds 1min Push Ups 1min Sit Ups 1min Mountain Climber 1min Squats 1min Lying Hand Claps 1min Lunges Rest 2mins between Rounds

Tuesday 26 August 2014

WODBy Eli BraceAugust 25, 2014Leave a comment

Strength Push Press 5×5 WOD For Time 50 Box Jumps 24/20′ 40 Pull Ups 30 Front Squat 40/25kg 20 Bar Hop Burpee 10 Thrusters 40/25kg

Monday 25 August 2014

WODBy Eli BraceAugust 24, 2014Leave a comment

Skill Parallel Bars/Parallettes WOD 5 Rounds for Time Run 200m 15 Wall Balls 20/14lbs 15 KB Swings(American)24/16kg

Saturday 23 August 2014

WODBy Eli BraceAugust 22, 2014Leave a comment

Mobility 15mins WOD Seven rounds for time of: 7 HSPU/HRPU 7 Thruster 40/25kg 7 T2B/K2E 7 Power Snatch 40/25kg 7 Burpees 7 KB Swings 24/16kg 7 Pull-ups Optional 2km Run to Finish WOD will be scaled for newcomers!!

Friday 22 August 2014

WODBy Eli BraceAugust 21, 2014Leave a comment

Mobility 15 Mins WOD 6 Rounds for Time 400m KB Carry 24/16kg 12 Push Press 60/30kg 12 Box Jumps 24/20′ 12 Power Cleans 60/30kg

Thursday 21 August 2014

WODBy Eli BraceAugust 20, 2014Leave a comment

Strength Deadlift- Week 1 of 6 week program 5×10 @ 60% est 1RM WOD 10 Rounds Run 400m 10 Pull Ups 10 Push Ups

Wednesday 20 August 2014

WODBy Eli BraceAugust 19, 2014Leave a comment

Skill/Strength Snatch WOD Partner 21/15/9/6/3 Wall Ball Sit Ups 20/14lbs Burpee Broad Jumps Box Jump Over 24/20″ Each Partner Completes all Reps

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