05/03/15

  • 05/03/15

    RED SKILL Push Jerk WOD 20 Minute EMOM: Odd and Even:  ODD 7 Shoulder to Overhead  Even 40 Leg...

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  • 03/03/15

    RED  Strength  Back Squat  5-5-3-3-3 3 sets of 20 (60-70% of 3 rep max) Blue Skill/Strength  Turkish Get Up...

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  • 02/03/15

    Strength  KB Snatch  WOD 9 Minute AMRAP 10 Med Ball Clean 10 KB Swing         

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  • 25/02/15

    Blue Skill  Overhead Squat  WOD  4 Rounds For Time: 20 Overhead Lunge  20 Hang Power Clean  20 Slam Ball...

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  • 22/02/15

    RED WOD 12 Minute AMRAP Partner WOD 5 Power Snatch  5 Ring Dip * Partners switch after each round...

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  • 20/02/15

    WOD  21 Minute EMOM Minute 7 Push Press      Minute 7 Burpee   Minute  14 Slam Ball  

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  • 17/02/15

    Blue Strength  Strict Pull Up WOD 21-15-9-15-21 OHS  Pull Up RED SKILL/STRENGTH  KB Snatch  WOD  6 Rounds for time:...

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  • 16/02/15

    WOD STATIONS KB Swing  Wall Balls Russian Twist  Burpee Box Jump Slam Balls

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  • 11/02/15

    RED SKILL/Strength  Ring Dips WOD 30-20-10 Push Ups KB Swing Box Jumps Blue  Skill Pistol WOD 5 Rounds for...

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