9th June Live WOD
This is the Live workout from the 9th June:
2017 Open workout week 5
10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders
Members
3rd August Live WOD
Live workout from from 3rd August.
2 minute AMRAP of: Burpees
2 minute AMRAP of: Clusters
2 minute AMRAP of: Sit ups
2 minute AMRAP of 5 push press 5 push ups
x 2
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11th July Live WOD
Live Wod from 11th July.
20 min ascending ladder
3 press ups
3 goblet squats
3 deadlift each side
30 second plank after each round
Add 3 reps each round
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10th June Live WOD
Live workout from 10th June.
2016 Open workout week 1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 Burpees
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10th July Live WOD
Live WOD from 10th July
Strength
3 set of :
DB single leg DL ( 2 sec pause at the bottom of each rep)
DB bulgarian split squat – 2 sec up 2 down)
DB goblet Squat
3 set of:
30 Chest press
10 Pike push ups
30 Bent over rows
Finisher
2 rounds
15 DB Tricep press
15 Bicep curls
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