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WOD -
Fri 23rd Mar
23
Mar18

Warm Up
45 Sec About U Go I Go

 Tekker
DU
Or
Flight Simulator
10-20-30-40-50-40-30-20-10

Workout Prep
P1 10 DL
P2 Perfect Stretch Right

P1 Front Squat
P2 Perfect Stretch Left

P1 Hang Pwr Clean + Hang Squat Clean
P2 Boot Strap Stretch

P1 Squat Clean
P2 Squat & Hold

WOD
18.2 Adaptation (12' TC)
1-2-3-4-5-6-7-8-9-10
Front Squat
Bar Facing Burpees

Find 1RM Clean

 

WOD -
Thu 22nd Mar
22
Mar18

08:30 & 09:30Hrs
CrossFit Cardio
WOD:
@ 00-10 Minutes
Annie
50-40-30-20-10
DU's/Singles
Sit Ups

@ 10-20 Minutes
Karen
AFAP
150 Wall Balls

@ 20-25 Minutes
Rest 

@25-40 Minutes
Helen With A Twist
3Rds AFAP
400Mts Run/Row (If Dark)
21 KB Swings
12 Burpees

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

 

WOD -
Wed 21st Mar
21
Mar18

Warm Up Dynamic
Inch Worm/Push Up/Bootstrap Stretch

Floor Sequence
Downward Dog
Alt Bridge
Superman
Break Dance

Hip Prep
Warrior Pose
Frog Pose
Back Bridge

Workout Prep
Pistol Tekker

WOD
3Rds AFAP
12 Pistols
15 Deficit Push Ups
18 Box Jumps

WOD -
Tue 20th Mar
20
Mar18

Warm Up
Wall Ball Routine

The Extended Line Squat Game

Then As A Group Run 100Mts
15 Air Sq
10 Kickback
15 Lunge
10 Burpees

Accessory Work
Farmers Walks

Workout Prep
Front Squat/Push Press/Thruster/Hang Squat Clean/Squat Clean

Review
9 Rep Complex

WOD
10' To Work 2 3 Rep Heavy
3 Front Squat
3 Thrusters
3 Squat Clean

WOD -
Mon 19th Mar
19
Mar18

Warm Up
Shoulder Prep
30 Sec x 2 Rds
Arm Circles
Y Press
Rotations
Wall Slides

Circuit
Row
HS Kick Ups
Single Unders
Flase Grip RR
HS Kick Ups
Flase Grip MU Turn Over

Workout Prep
Row 250Mtx x 2 & 500Mts x 1

Step Ups
Single Arm KB Single
Step Ups
KB Swings

WOD
21-15-9
Weighted Step Up & Overs
KB SN/Swings
500Mts Row/600Mts Run

 

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