W.O.D.- Tuesday the 21-05-13W.O.D 10 minutes to get a max height box jump then 3 4 minute rounds with 2 minutes break between each round of: 30 kettlebell 30 burpees max double unders score is double unders then 500 meter row […]
- Tuesday the 21-05-13
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Tag Archives: ring rows
Monday the 13-05-13
Giving Back Anyone who coaches or trains people is in a privileged position to have a positive influence on peoples lives and help those people make positive changes in how they live. We can show them how to take care [...]
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Exercises: Power Clean, ring rows, Row, Run
Thursday the 09-05-13
Skill hang power clean W.O.D 10 to 1 hang power cleans 60/40kg ring rows box jumps 24/18″ then 3 by 60 meter prowler sprints (optional)
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Exercises: Box Jump, Power Clean, ring rows
Monday the 18-02-13
W.O.D amrap 8 minutes 8 kettlebell swings 32/20kg 8 box jumps 30/24″ 8 wallballs 9/7kg 10/9 feet rest 2 minutes then: amrap 6 minutes: 6 thrusters 35/25kg 6 ring rows rest 2 minutes then: amrap 4 minutes: burpees
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Exercises: Box Jump, Burpees, Kettlebell Swings, ring rows, Thrusters, Wallballs
Monday the 28-01-13
Just a friendly reminder to everyone that the new training costs go into effect this Friday. The new costs of training are as follows: old price 65 – new price 75 old price 75 – new price 85 old couples [...]
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Exercises: clean and jerk, Overhead Squat, ring rows, SNATCH
Monday 14-01-13
W.O.D 20 minutes to work up to a 5 rep max press then 21,15,9 shoulder press 35/25kg ring rows then max distance bear crawls in 3 minutes
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Exercises: Push Jerk, Push Press, ring rows
Wednesday the 08-01-13
W.O.D 20 minutes to work up to a 3 rep max press then AMRAP 8 minutes 5 push press 60/40kg 10 ring rows 15 double unders
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Exercises: Double Unders, Push Press, ring rows
Friday the 19-10-12
W.O.D five 3 minute rounds with 1 minute break between each round 5 deadlifts 120/80kg 10 ring rows max double unders your score is your total double unders Clean Cycle week 4
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Exercises: Deadlift, Double Unders, ring rows
Wednesday the 26-09-12
W.O.D 20 minutes to establish a 3 rep max deadlift or power clean then 3 supersets of: max rings rows max GHD hip extensions then amrap 90 seconds of tyre flips 350/250kg
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Exercises: Deadlift, Power Clean, ring rows
Friday the 21-09-12
W.O.D 15 minutes to work up to a 1 rep max squat clean then AMRAP 8 minutes 4 squat cleans 60/40kg 8 ring rows 16 double unders Clean Cycle week 1 – Test Squat Clean 3,3,3,3,3 touch and go reps
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Exercises: Double Unders, ring rows, squat clean
