W.O.D.- Wednesday the 16th of OctoberSkill – kipping hspu or handstand Then Dianne RX 21/15/9 Deadlift 102/70kg Handstand pushups Or Dianne scaled 21/15/9 Deadlift 80/50kg Dumbbell pushpress 17/12kg OVERTIME 5 rounds 10 chest to bar 10 dumbbell box step up (1 dumbbell) 10 ghd situps […]
- Wednesday the 16th of October
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Tag Archives: prowler
Wednesday the 23.04.14
W.O.D prowler push – 3 by 20 meter push then 21 deadlift 90/60kg 400 meter run 15 deadlift 400 meter run 9 deadlift
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Exercises: Deadlift, prowler, Run
Monday the 22-07-13
W.O.D every minute on the minute for 10 minutes do 3 cleans then tabata back squats 45/30kg then 3 by heavy 20 meter prowler push
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Exercises: Back Squat, prowler, Squat
Tuesday the 16-07-13
W.O.D back squat – 5 sets of 10 reps then heavy prowler push 5 by 30 meters
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Exercises: Back Squat, prowler
Thursday the 30-05-13
W.O.D 150 burpees or amrap 12 minutes burpees then 3 by 60 meter prowler sprints
Tuesday the 23-04-13
W.O.D every minute on the minute for 20 minutes do 5 deadlifts 75/50kg then 3 by 60 meter prowler sprints then 90 seconds of tyre flips
