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WOD -
Thu 20th Mar
20
Mar14

Warm Up
DU's 
3 Rds Cindy


Skill/Habilidad
MU Progression
Kipping Pull Ups on a Band

In 8 Minutes Complete In Any Order 3 Rds Of:
5 Kipping Pull Ups
5 Ice Cream Makers
5 T2B
5 Walk Outs


Metcon
In 6 Minute Complete AMRAP
10 Press Press @ 50/30kg
12 KB Swings @ 32/20kg
14 Du's


Finisher
Max Reps in 4 Minutes
Power Clean & Jerk 40kg/20kg


 

WOD -
Wed 19th Mar
19
Mar14

Warm Up
Run 350 
15-12-9
Wall Balls
Air Squats


Strength/Fuerza
Back Squats (12 Minutes)
7-7-7-7-7-7


Metcon
In Pairs
10 Minute AMRAP
5 Pull Ups
5 Burpees
Partners A must complete 10 Reps before Partner B Starts


In Pairs
10 Minute AMRAP 
150 Row
15 Air Squats


20:00 "Peaceful Warrior Yoga"


 

WOD -
Tue 18th Mar
18
Mar14

Warm Up
21-15-9
DU's
Sit Ups


Skill/Habilidad
Pistols
Head Stand (free standing)
Inverted Hang On Rings


6 Minutes EMOM
8 Pistols
10 Alt Leg Extensions On Paralletes


Metcon
30-20-10
Wall Balls @ 8/4kg
Front Squats @ 40/20kg
Weighted Step Ups W/Plates 20/10kg

WOD -
Mon 17th Mar
17
Mar14

Warm Up
14.3

Metcon 14.3

8 Minutes AMRAP
10 Deadlifts @ 62/43kg
15 Box Jumps @ 24/20"
15 Deadlifts @ 84/61kg
15 Box Jumps @ 24/20"
20 Deadlifts @ 102/70kg
15 Box Jumps @ 24/20"
25 Deadlifts @ 125/84kg
15 Box Jumps @ 24/20"
30 Deadlifts @ 143/93kg
15 Box Jumps @ 24/20"
35 Deadlifts @ 166/102kg

Strength/Fuerza
10 Minute EMOM
5 Bench Press (Even)
10 Push Ups (Odd)




 

 

WOD -
Sat 15th Mar
15
Mar14

Chipper

Row 2.5Km's
80 Lunges
70 Goblet Squats
60 Wall Balls
50 Wall Ball Sit
40 Bar Roll outs
30 TGU
20 Box Jumps


 

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