WOD

Articles from this Tag

Friday 4th Oct 2013 – WOD

The amazing push jerk of Pyrros Dimas, dont blink! Odd and Evens! WOD 1 Mobility For 15 mins every 3 mins complete: 5 Snatch balance 5 Hang Power snatch 5 Squat snatch HS Tekker the remaining time WOD 2 For 18 mins switch every min on the min between:  10 Overhead squats  @ 60 / […]

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Thursday 3rd Oct 2013 – WOD

Chippppppeeeerrrrrr! WOD 1 Mobility In 20 mins complete 5 sets of 5 reps of: Snatch grip dead lifts to full extension, work to an overload of your 1RM snatch WOD 2 For the time:  6 Push press @ 85 / 60kg 3 Muscle ups / 9 Pull ups 20 Double unders 8 Push jerks @ […]

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Wednesday 2nd Oct 2013 – WOD

Mid-week De-Load     WOD 1 Mobility In 15 mins in pairs complete 10-1-1-10: Strict press Strict pull ups WOD 2 A 13 min AMRAP of:  20 Double unders 10 KB Swings @ 24 / 20kg 10 Wall ball shots    

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Tuesday 1st Oct 2013 – WOD

Hang cleans! n Cindy   WOD 1 Mobility In 15 mins complete 3 rounds of: 10 Pistols 10 GHDs 2 Skin the cats 3 Strict pull ups Row 150m WOD 2 In an 18 min window:  25 Hang clean & jerks @ 92.5 / 62.5kg Run 800m In the remaining time  Rounds of Cindy   […]

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Monday 30th Sept 2013 – WOD

Heavy fronts!   BOX ROCKS 3RD PLACE WINNERS……WELL DONE ALL WOD 1 Mobility In 15 mins: 600m Establish a 3RM front squat WOD 2 5 Rounds for the time of:  3 Front squats @ 125 / 75kg (no racks / what ever you can squat clean) 5 Muscle ups / 10 C2B Pull & 10 C2B […]

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Friday 27th Sept 2013 – WOD

DE-LOAD WEEK!   10 Rounds WOD 1 Mobility In 15 mins every 3 mins on the 3 min complete: 5 Snatch balance 5 Hng Pwr Snatch 5 Squat Snatch 20 Double unders WOD 2 10 Rounds for the time of:  5 Squat snatch @ 50 / 32.5kg 2 Muscle ups / 4 Chest to bar 5 […]

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Tuesday 17th Sept 2013 – WOD

5 Rounder WOD 1 Mobility For 12 mins every 2 mins: 5 Squat cleans (positive pause in pocket) 10 Double unders (bring your ropes) Remaining time mobilise WOD 2 5 rounds for the time of:  6 Shoulder 2 Overhead @ 80 / 60kg 6 Front Squats @ 80 / 60kg 12 Bar over Burpees   […]

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Wednesday 18th Sept 2013 – WOD

De-Load WOD 1 Mobility In 23 mins complete intervals of: 3 x 400m with a 1 min rest between runs 3 x 400m Row / Ski with a 1 min rest between WOD 2 3 rounds for the time of:  30 KB swings @ 24 / 20kg 30 Box Jumps @ 24 / 20″ 30 […]

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Thursday 19th Sept 2013 – WOD

Overheads WOD 1 Mobility In 15 mins complete 3 rounds of: 1 Skin the cat 10 WB shots 10 Ring push ups Run 200m 4 static OH Lunges WOD 2 A 17 min AMRAP of:  5 Overhead squats @ 70 / 50kg 10 GHDs / 12 Ab-Mat sits 4 Muscle ups / 6 Chest 2 […]

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Wednesday 28th Aug 2013 – WOD

HERO No-3 WOD 1 Mobility In 15 mins: Run 400m Row 400m Establish a 15 RM back squat WOD 2 “COE” Ten rnds for time of:  10 Thrusters @ 42.5 / 32.5kg 10 Ring push ups / HR push ups    *Time cap of 24 mins

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