23-06-15

  • 23-06-15

    Blue Skill/Strength  Overhead Squat  WOD For time 40-30-20-10 Overhead Lunge  Sit Ups Red Skill Pull Up WOD 3 Rounds...

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  • 29/01/15

    Blue  Strength  Ring Dips WOD 12 Minute AMRAP 10 Cleans  10 Ring Dips 20 Jumping Lunges  RED Skill Floor...

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  • 15/10/14

    WOD 7 Minute AMRAP Power Clean  Ring Dip *start with 1 rep and increase with 1 each round 7...

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  • 17/09/14

    SKILL  Double Unders/ Singles  WOD 20 minute AMRAP 10 Lunges  10 Sit ups 10 Mountain Climbers (each leg) 10...

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    1
  • 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
  • 18/08/14

    SKILL Handstand  WOD  Advance  5 Rounds for time 10 Med ball cleans 10 KB Thrusters 10 Ring dips Intermediate ...

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  • 12/06/14

    Strength 5 sets of 10 Ring dips    Wod 30, 20, 10 Hanging power cleans (35/25) Box Jumps

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  • 22/05/14

    WOD    For time 30 Air Squats 30 Box jump-overs 30 Deadlifts (80/55) 30 Wall balls 30 Ring dips...

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    1
  • 11/04/14

    Strength  50 ring dips  WOD 5 Rounds for time: 15 Burpees 15 Med ball cleans 15 Ring rows 15...

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  • 26/03/14

    Know your limits…. then crush them!!  Skill 5 Sets of 10 Ring dips   WOD 3 Rounds of Wall Balls...

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