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WOD Blogs
WOD -
Tue 19th Dec
19
Dec17

Gymnastic Road Map
EMOMx6' Push
EMOMx3' Abs
EMOMx6' Pull

Then

The Surprise

WOD -
Mon 18th Dec
18
Dec17

A: Back Squat 5x5@78%
Super Set 
Banded Tricept Kick Back


B: Strict Press 6x65%, 4x80%, 4x88%x3
or
5x4@78%

C: Bicept Curls

WOD:
30 Thrusters
30 K2C
20 Front Squat
20 K2C
10 Push Press
10 K2C


 

WOD -
Sat 16th Dec
16
Dec17

Open Box 09:00-11:00Hrs

The WOD
10:00-11:00Hrs

"BROWNWOOD DALLAS 5"

For Time 
50 Burpees

Then

5Rds
10 Wall Balls
10 STOH @ 43/30Kg
10 Pull Ups
10 Box Jumps
10 Sit Ups

Then
Run 800Mts

 

WOD -
Fri 15th Dec
15
Dec17

A: DL 5x5 @75%
or
3x3@85%, 2x2@90%

B: 3Rds 7-10 Double KB Bent Over Rows 
Superset

7-10 Snatch Grip Strict High Pulls

C: Kettle Bell Snatch Tekker

WOD:
AMRAPx10'
5 Pull Ups/Ring Rows
10 Walk Out & Push Up
15 Alternate Lunges

 

WOD -
Thu 14th Dec
14
Dec17

08:30 & 09:30Hrs
CrossFit Cardio Class

The WOD
"SMALL"
45' TC
3Rds
Row 1000Mts
50 Burpees
50 Box Jumps
Run 800Mts


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

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