WOD

22/1/18

Focus – Open Prep / Conditioning   Strength   6 x 4 Front Squats @80%   WOD – 12min Amrap RX)  6 Burpee Box Jumps 24/20 12 Alternating Dumb Bell Snatches 22.5kg/15kg 18 Wall Balls 9kg/6kg Scaled) 6 Burpee Step overs 24″/20″ 12 Alternating Dumb Bell Snatches  15kg/10kg 18 Wall balls 6kg/3kg   Accessory  10…

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January 21, 2018

19/1/18

Focus – Shoulder Strength / Skill   Strength – 15min to find A) 5 Rm Overhead Squat – (Advance) B) 5rm Push Press – (Beginners)   Wod Advanced 3 rounds for time 400m Run 21 Kettle Bell Swings 24kg/16kg 12 Bar Muscle ups Beginner  3 rounds for time 400m Run 21 Kettle Bell Swings 16kg/12kg…

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January 18, 2018

18/1/18

Focus – Weightlifting / Leg endurance   Strength – Every 90sec for 18mins Squat Clean + Front Squat + Push Jerk   Open 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters 42.5kg/30kg Burpees  

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January 17, 2018

17/1/18

Focus – Core / Skill Tabata A1 – Ab mat SIt ups A2 – Push Ups A3- Hollow Rocks   Wod – For Time – Individual Event 4 Cupid 15-10-5-10-15 Power Cleans 60/40 Scaled 50/30 Box Jumps 24/”20″ T2B Scaled Ab Mat Sit Ups      

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January 16, 2018

16/1/18

Focus – Engine / Strength work Strength Bench Press 5 x 5 @80% Ring Dips 3 x 10 > Banded Ring Dips Push ups 3 x 15 – (Weighted push ups)   Wod 15min Amrap 5 Deadlifts @ 50/35 10 Push Press @50/35 15 Wall balls 9/6 400m Run  

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January 15, 2018

15/1/12

Focus – Barbell cycling / Conditioning   Strength – Push Hard and go heavy! 2rm front squat – 15mins   WOD – Chipper 100 Double unders Buy In 50 – Cal Row/Bike 40 Burpee Box Jumps 24/20 30 Front Squats @70/50 Scaled 60/40 20 Bar Muscle ups Scaled 20 Pull Ups + 20 Push Ups…

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January 14, 2018

13/1/18

Focus – Barbell cycling / Consistency   Strength – 20mins to find a heavy – Squat Clean + Front Squat + Split Jerk   Wod 18min EMOM – Event 4 EMOM 1st min – 5 / 10 Power cleans 60/40 2nd min – 8 / 12 Box jumps 24/20 3rd Min – 8 / 10…

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January 12, 2018

12/1/18

  Focus – Leg Endurance / Comp Prep for cupid   Strength 10rm Back Sqauat   WOD Individual Event 1 – Cupid – Work in heats 15min Cap Bike Cal 40/30 Row Cal 40/30 into 2 rounds of 30 Alternating Dumb Bell Snatches 22.5kg/15kg 30 Wall Balls 9kg/6kg

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January 11, 2018

11/1/18

Focus – Gymnastics/ Old school X fit 16min Emom 1st min – Hollow rock hold 2nd min – Superman hold 3rd min – Knee Raise Hold 4th min – V ups   WOD “Like Fight Gone Bad!” Three rounds of: Burpee to Rig (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75…

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January 10, 2018

10/1/18

Focus – Posterior Chain / Strict work Deadlifts 4 x 4 @80% Inbetween Sets 4 x 8 Strict Pull Ups 4 x 10 Strict Knee T2B / Leg Raises   Wod 20min Time Cap – 10-1 Deadlifts @120kg/900kg Inbetween reps complete 5 Pull Ups – Use bands if needed 10 Wall balls 15 T2B –…

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January 9, 2018
 
 
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