27/10/14

  • 27/10/14

    STRENGTH  Squat WOD  10-20-30 KBS 30-20-10 Burpees

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  • 30/09/14

    STRENGTH  Power Clean  WOD 15 Minute AMRAP 15 KBS  300 run 

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  • 25/09/14

    SKILL Rope climb WOD Advance  7 Rounds for time 5 KB Snatch (each arm) 1 Rope climb Intermediate  5...

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  • 16/09/14

    SKILL Bar Muscle Ups, Pull Ups, Ring Dips, Ring Rows  WOD For time  10, 9, 8………….1 KBS  Box Jump...

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    1
  • 11/08/14

    SKILL Muscle Up WOD Advance  4 Rounds for time: 10 Overhead Lunges (50/35) 15 Box Jumps  20 KBS Intermediate ...

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  • 07/08/14

    Skill Bar Muscle Ups or Pull Ups  WOD Advance 5 Rounds for time 20 Pull Up 20 Slam Ball...

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  • 01/08/14

    SKILL Clean WOD 10 Front Squat (60/40) 20 Box overs  30 Pull Ups 40 Push Press (50/30) 50 KBS 10...

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  • 29/07/14

    SKILL Pistol Squat WOD 10 Rounds for time: 6 KB Snatch (each arm) 12 Box Jumps 

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  • 21/07/14

    SKILL Turkish Get-Up WOD 5 Rounds for time: 10 Thrusters (50/35) 15 Ring Dips  20 KBS 

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  • 04/07/14

    WOD 6 Min AMRAP 6 Ring rows 6 Push ups (1 Minute rest) 6 Min AMRAP 8 Toes to bar...

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