WOD

5 Oct 15 Pump n Jump

Warm up 1.1km run 20 second handstand hold 15x burpee broad jumps Strength Push Press 5x5 5 x 5 @80% WOD Pump n Jump 8min AMRAP 3 Power Clean 90/65 12 Burpee over Bars

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WOD

13 Jul 15

Warm up: (10 mins) 50x10m Laps, Movement Flow 20 Good Mornings, 20 Snatch Drops 10min Max Snatch Rest 5 min WOD Isabel 30 Snatch 60/40 Notes: Good Mornings-Use your Hamstrings in the movement. Plenty of awareness. Keep the core braced. Snatch Drops- Using just...

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WOD

17 Feb 15

Warm UP (10mins) 400m Run, Strength (10mins) Rope Climbs 8 Ascents WOD 12min AMRAP 10 Power Snatch 45/30 12 Alt Lunges DB 14 Ring Rows OFOG 7pm Beginners Warm UP (10mins) 400m Run, Double Under practice Skill (20mins) Hang Power Clean 5-5-5-5 WOD 15 min AMRAP 10 Deadlift (70/50) 15 Double Unders 20...

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WOD

16 Feb 15

Warm UP (10mins) 400m Run, Movement Flow Strength (10mins) Push Ups 10-10-10 Chest To Bar 6-6-6 WOD 5 Rounds 6 Power Clean n Jerk 80/50 2 50m Sprints 8 Strict Chin Ups Accessories GHD Back Extensions 10-10-10 Strength Notes: Push Ups. Try to hit as many as...

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