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WOD -
Tue 29th Apr
29
Apr14

Warm Up
In Team of 3 2 Rds
Row 200mts 
Box Jumps
T2B
(Time on the BJ's and T2B dictated by the Rower)

10 Minute EMOM
6-8 Deadlift 
10 KB Chest Press (5 Each Arm)

Metcon
AMRAP in 18 Minutes
50 Wall Balls
40 KB SDLHP 
30 Bottom Up KB Goblet Squat
20 Kcals Row
10 Over Head Lunges W/Med Ball (5 Each Leg)



 

WOD -
Mon 28th Apr
28
Apr14

Warm Up
4Rds
60 Sec DU's Practise
30 Sec Wall Ball Thrusters

Strength
5Rds
4-5 Front Squat 4111

Metcon
20-16-12-08-04
Weighted Box Step Overs with Burpee Either Side Rx20/10kg
350 Run

 

WOD -
Fri 25th Apr
25
Apr14

"The Don"

66 Deadlifts, 50/25Kg
66 Box Jump 24/20"
66 Kettlebell Swings, 24/16Kg
66 Knees 2 Elbows
66 Sit Ups
66 Pull Ups
66 Thrusters, 25/1.5Kg
66 Wall Ball @ 8/4Kg
66 Burpees
66 Double Unders

RX 66
L1 44
L2 33

WOD -
Thu 24th Apr
24
Apr14

Strength/Fuerza
Bench Press
5-5-5-5-5
Max Push Ups on the Bar

Metcon 1
AFAP
Grace 62/43kg
30 Clean Jerk 
EMOM 3 Burpees

Metcon 2
5 Minutes AMRAP
10 DL 100/60kg
10 T2B
20 Mountain Climbers

WOD -
Wed 23rd Apr
23
Apr14

Warm Up
Snatch Tekker

Skill/Habilidad
10 Minutes EMOM
1 SDL + 1 SDLHP+ 1 Squat Snatch x 2 (Even)
5 Pull Ups (Odd)

Metcon
AFAP
450mts Run
30 Box Jumps
450mts Run
40 Burpees
450mts Run
50 Walking Lunges
450mts Run
60 Air Squats
RX 30/40/50/60
L1 20/30/40/50
L2 10/20/30/40

 

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