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WOD Blogs
WOD -
Tue 15th Apr
15
Apr14

Warm Up
Tabata (4 rds of each)
Air Squats
Abs
Superman

Strength/Fuerza
Front Squat (4121) 
90 Sec EMOM
5-5-5-5-5 

Metcon
400mts Row
20 Burpees Over ERG
100 Du's
20 Burpees Over ERG
400mts Row

Rest
350mts Run
40 HR Push Ups
50 Abs
40 HR Push Ups
350mts Run

WOD -
Mon 14th Apr
14
Apr14

Warm Up
15-12-9
Med Ball Clean
KB Swings

Strength/Fuerza
Push Press + Push Jerk
3-3-3-3-3+3-3
(5 Rds of 3 Find Max Push Press, With Max Weight Push Jerk 2 Rds)

Metcon
"Elizabeth"
21-15-9
Power Cleans 
Ring Dips/Paralettes
RX 60/40Kg
L1 50/30Kg
L2 40/20Kg


Rest

"Diane"
21-15-9
DeadLift
HSPU's
RX 100/60Kg
L1 80/50Kg
L2 60/40Kg

L-sits on paralettes
WOD -
Fri 11th Apr
11
Apr14

Warm Up
Barbell Bring Sally Up

Strength/Fuerza
Shoulder Press
3-3-3-3-3
Max Reps Press Press

Metcon
Flithy Fifty
50 Box Jumps
50 Jumping Ring Pull Ups
50 KB Swings @ 24/16kg
50 Walking Lunges
50 K2E
50 Push Press 20/12kg
50 Back Extensions
50 Wall Balls 8/6kg
50 Burpees
50 DU's 

Marbella, Spain. CrossFit Holidays
WOD -
Thu 10th Apr
10
Apr14

Warm Up
21-15-9
Wall Balls
ABs

Skill/Habilidad
L-Sit Paralettes/Rings Tabata
HSPU's/Headstands No Wall Tabata


Metcon
Cutting Jackie in Half
2 Rds AFAP
450 Row/Run (Alternate each round)
25 Thrusters 30/20kg
15 C2B/Pull Ups/Ring Rows


 

CrossFit Elviria Tyre Flips
WOD -
Wed 9th Apr
9
Apr14

Warm Up
Row 2 Minutes/DU's
Single Leg KB DL

Strength/Fuezra
Farmers Walks in Pairs
7 Minutes EMOM
3 DL @ 75-85% 1RM

Metcon
5 Minute AMRAP
3 Pistols
6 T2B
9 Box Jumps

3 Minutes Rest

5 Minute AMRAP
1 Rope Climb
2 Wall Walks
3 Ice Cream Makers

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