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    MONDAY06:30 - 07:30, 17:30 - 20:30

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    WEDNESDAY06:30 - 07:30, 17:30 - 20:30

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Wods'S ARCHIVE

  • Programming 30/1/2017 – 4/2/2017

    By Sarah Cahill | In Wods | on January 29, 2017

    Monday 30-01-2017 Strength A: Snatch Grip RDL (4 x 10) B: Double KB Front Rack Lunges (4 x 8 each leg ) B: Arch & Hollow (4 x 30s each side ) With PVC practice pelvic tilt in Arch and hollow hold WOD Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 Plate GTOH, […]

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  • Programming 23/1/2017-28/1/2017

    By Sarah Cahill | In Uncategorized, Wods | on January 25, 2017

    Monday 23-01-2017 Strength A: Front Squat (5 x 5 ) 70% x 1 75% x 3 80% x 1 B: Renegade Row (5 x 10 ) WOD Metcon (Time) 5 Rounds for time (15 min cap) 10 KB Sumodeadlift hugh pull, @24/16 10 Burpees, 10 KB Swings, 10 Box Jumps Mobility Metcon (No Measure) 2 […]

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  • Programming 16/1/2017-21/1/2017

    By Sarah Cahill | In Wods | on January 16, 2017

    Monday 16-01-2017 Strength A: Push Press (5 x 5 ) 65% 70% 75% x 3 sets B: Ring Rows (5 x 8 ) C: Long arm plank (5  x 30s ) WOD Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 15 Wall balls, 12 Pull Ups, 9 Box Jumps, 6 Burpees Mobility Metcon (No […]

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  • Programming 9/1/2017 – 14/1/2017

    By Sarah Cahill | In Wods | on January 8, 2017

    Monday 09-01-2017 Strength A: Back Squat (5 x 5 ) 1 X 5 @ 65% 1 X 5 @ 70% 3 X 5 @ 75% B: Pull-ups (5 x 5 ) 4s up 4s down WOD Metcon (Time) In Pairs 12 mins to complete: 3 Rounds 20 KB Thrusters, 15 TTB, 20 Burpees, 15 Pull […]

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  • SAMPLE SESSION

    By Admin | In Wods | on November 8, 2014

    SAMPLE SESSION A) Skill/Strength Front Squat   B)  4 Rounds (Not for Time)  6-8 Front Squat/Goblet Squat @3-1-x-1 Rest 30s 10 Russian Step Ups Each leg Rest 30s 45 s Side Plank each side Rest 1 min   C) WOD In Pairs, 30s on 30s off, 8 Rounds each Max Shuttle Sprints   D) 3 Attempts […]

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