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WOD -
Thu 29th Mar
29
Mar18

08:30 & 09:30
Cardio CF
2 Rds AFAP (45'TC)
Rd 1 4x100mts Shuttle Between Each 20 Exercise
R2 400Mts Run
20 OH Plate Lunge
20 Plate Burpees
20 GTOH
20 Lateral Plate Jumps
20 STOH
20 Russian Plate Twist 10/10
Length Of Box Plate Push

18:00 & 19:00Hrs
Kettl Bells With MUK

WOD -
Wed 28th Mar
28
Mar18

Warm Up
Farmers Walks
Single Leg DL
Single Arm Press
Single Arm BOR
Front Rack Walk
Waiter Walk

Mobility
Wall Slides
Flag Pole Stretch
Hang Thoracic
Straddle Stance Stretch

Workout Prep
Good Mornings
Strict Press
Stiff Legged DL
BN Press
DL
Push Press

Superset With Weighted Pull Ups

WOD
7'AMRAP
7 Push Press
18 DL

 

 

WOD -
Tue 27th Mar
27
Mar18

Warm Up
In Pairs
Row 250Mts & DU/Tripple Under Tekker
You Go I Go Push Ups

Shoulder/Hamstring Mobility
Bootstrap Stretch
Sumo Stance Good Mornings
Halo's
Windmills
Internal/External Banded Pulls

Workout Prep
Ring Dip Tekker

Workout Warm Up
150Mts Row
10 DU's
5 Dips

WOD
1Km Row/Run
DU's
Ring Dips
Rest 2'
500Mts Row/Run
DU's
Ring Dip
2'Rest
250Mts
DU's
Ring Dips

WOD -
Mon 26th Mar
26
Mar18

Warm Up
Tabata Goblet Squats/Lunges

Hip Prep
Spicy Hip Warm Up
Banded Pull Throughs
Perfect Stretch

Workout Prep With Barbell
Back Sq & 1-1/4
Strict Press
Good Mornings
Back Sq
Push Press
Pause Back Sq

Strength
6x2 Pause Back Squats (3Sec)
Rest Period
6x8 KB Single Strict Press

WOD
7' AMRAP
Guess What?


 

WOD -
Sat 24th Mar
24
Mar18

Open Box
09:00-11:00Hrs
(18.5 Open WOD)

Class
10:00-11:00Hrs
Whitten
5Rds AFAP
22 KB Swing
22 Box Jumps
400Mts Run
22 Burpees
22 Wall Ball

Pages

WOD Blog Archives
Untitled Document
Cloud Tag


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