18/05/15

  • 18/05/15

    Blue Skill Pull Up WOD  Thruster C2B/ Pull Up/ Jumping Pull Up 12-11-10-9-8……. 1-2-3-4-5-6…….. Red Skill HSPU WOD 10...

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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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  • 13/10/14

    WOD  Stations Hang Power Clean Kettle Bell Snatch Wall Ball Jumping Lunges  Shuttle Runs  * 1 minute at each...

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  • 28/08/14

    STRENGTH  Squat  WOD 15 Minute AMRAP 1 KB snatch 2 KB overhead squat  5 KB hand-to-hand swing 

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  • 27/08/14 Proper Deadlift Form

    STRENGTH  Buddy Deadlift  WOD 5 Rounds for time: 20 KB Sumo High-pull 5 KB Press (left) 5 KB Press (right)...

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  • 12/08/14

    WOD 4 Rounds for time: Stations Wall Balls Shuttle runs Deadlift (80/60) Push Press (40/25) KB Snatch   *1...

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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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  • 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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  • 14/07/14

    Mobility OHS  WOD  3 Rounds for time: 10 x Overhead Squat (50/35) Bear crawl  15 x KB Swings  Bear...

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