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Monthly Archives: July 2015

Saturday 1 August 2015

WODBy Eli BraceJuly 31, 2015Leave a comment

WOD- Teams of 4 Row 10Km 1 to 10 Thrusters 40/30kg 2 to 20 Box Jumps 24/20′ 1 to 10 Pull Ups 2 to 20 Sit Ups 1 to 10 Burpees 2 to 20 Lunges 5/10kg Over Head   1 Rest, 1 Row, 2 Work

Friday 31 July 2015

WODBy Eli BraceJuly 30, 2015Leave a comment

Mobility 10 Mins   WOD – Partner 30-25-20-15-10-5 K2E Front Squats 40/25kg Star Jumps Push Press 40/25kg Lying Hand Claps Thrusters 40/25kg

Thursday 30 July 2015

WODBy Eli BraceJuly 29, 2015Leave a comment

Skill Core Work   WOD 3 Rounds for Time 50 KB Swings 24/16kg 20 Burpees

Wednesday 29 July 2015

WODBy Eli BraceJuly 28, 2015Leave a comment

Strength Strict Press Re Test 1 Rep Max   WOD Sprint 50m Rest 30secs X 10 ‘Then’ Emom 10 Mins 10 wall Balls 20/14lbs

Tuesday 28 July 2015

WODBy Eli BraceJuly 27, 2015Leave a comment

Skill Sumo Deadlift High Pull   WOD 3 Rounds for Time 3 Strict Press 6 Push Press 9 Push/Split Jerk 12 SDHP

Monday 27 July 2015

WODBy Eli BraceJuly 26, 2015Leave a comment

Strength Deadlift- Re Test 1 Rep Max   WOD- ‘Marco’ 3 Rounds for Time 21 Pull Ups 15 HSPU’s 9 Thrusters 60/40kg

Saturday 25 July 2015

WODBy Eli BraceJuly 24, 2015Leave a comment

Mobility 10 Mins   WOD- ‘Murph’ Run 1 Mile 100 Pull Ups 200 Push Ups 300 Sit Ups Run 1 Mile

Friday 24 July 2015

WODBy Eli BraceJuly 23, 2015Leave a comment

Mobility 10 Mins   WOD- Partner 20 Power Cleans 60/40kg 30 Thrusters 40/30kg 40 Deadlifts 60/40kg 50 Box Jumps 24/20′ 60 KB Swings 24/16kg 70 Wall Balls 20/14lbs 80 Push Ups 90 Sit Ups 100 Burpees Run 1 Km with Wall Ball 20/14lbs

Thursday 23 July 2015

WODBy Eli BraceJuly 22, 2015Leave a comment

Core Work   WOD Emom 16 Min 15 American KB Swings 24/16kg (odd) 5 Thrusters 40/30kg, 5 Jumping Squats (even)

Wednesday 22 July 2015

WODBy Eli BraceJuly 21, 2015Leave a comment

Strength (week 5 of 6) Strict Press 5 X 3 @ 80%   WOD 20 Min Amrap 50 Double Unders 40 Lunges 30 Wall Balls 20/14lbs 20 Sit Ups

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