Monthly Archives: December 2016

Thursday 22/12/2016

By | Hero Wod, WOD | No Comments

Workout

Hero Week 

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Conditioning

Wod

Don

For Time 

66 Deadlift 50/30kg

66 Box Jumps 24″/20″

66 Kb Swings 24/16kg

66 Knees-Elbows

66 Sit ups

66 Pull ups

66 Thrusters 25/15kg

66 Wall Balls 10/7.5kg

66 Burpees

66 Double Unders

(60 Min Time Cap)

 

Thursday 15/12/2016

By | WOD | No Comments

Workout

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Conditioning

Buddy Wod

On a running Clock:

0:00-10:00

Establish a 10RM Deadlift

10:00-25:00

15 Min AMRAP

30 Box Jumps 24″/20″

30 Toes-Bar

30 Power Snatch 60/40kg

 

 

Monday 12/12/2016

By | WOD | No Comments

Workout


Strength

KB Floor Press

12-12-12-12-12


Conditioning

Wod

4 Rounds For Time 

30 Double Unders

20 Alt Pistol Squats

10 KB Push Press 2x 24/16kg

(20 Min Cap)

 

 

Friday 09/12/2016

By | WOD | No Comments

Workout

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Conditioning

Wod

For Time 

100 Double Unders

50 Ab Mat Sit up

25 Strict Press 40/25kg

50 Ab Mat Sit up

25 OH Lunge 40/25kg

50 AB Mat Sit up

25 Front Squat 40/25kg

50 Ab Mat Sit up

100 Double Unders

(30 Min Time Cap)