Thursday 13th March 2014
WARM UP: 2 Rounds of: 150 M run 20 Sit Ups 20 Supermans 20 Air Squats
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March 2014
Wednesday 12th March 2014: Pick a Girl & Make her yours!
Yeah trust me – today’s WOD is not as kinky as it sounds. Take one, two or even 3 of the following Bench mark Girl Workouts (or WODs depending on which side of the grammar line you fall on) and go all out! It’s good to set a benchmark so you will know what your
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Tuesday 11th March 2014
WARM UP: 10 Minutes of 20 Hollow Rocks 20 Walking Lunges 20 Mountain Climbers SKILL: Squat Cleans Push Jerks
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14.2 Wrap Up
I’ve been meaning to do a wrap up after each WOD but truth be told my hands have just been too stressed to move across a keypad and trust me when I tell you after 14.4 I’m lucky I can still hold a cup of coffee in my hands much less type. SO anyway, on
Monday 10th March 2014 : Bound to Buss
WARM UP: 2 minutes of sit ups 3 minutes of Air Squats 4 Minutes of Planks SKILL: Thrusters – 5, 5, 3, 3, 3
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Saturday 8th March 2014: One in a Minion
WARM UP: 10 Minute AMRAP of: 800 M Run 30 Sit Ups 30 Mt Climbers 30 Hollow RocksÂ
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Friday 7th March 2014
WARM UP: 5 Minutes of Skipping/ Jump Rope SKILL: Over Head Squats WOD: Â Tabata: 20 seconds of work & 10 seconds of rest for 8 Rounds each of the following movements: Wall Ball Shots Air Squats Kettle Bell Swings Push Ups Planks Total your reps in each movement then subtract your lowest and your highest
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Thursday 6th March 2014
WOD:Â Marguerita: 50 Reps for time of: Burpee/Push-up/JumpingJack/Sit-up/HandstÂand For the Movements check out the link below:
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Wednesday 5th March 2014: Susan
WOD:Â Susan 5 Rounds for time of: 200 M Run 10 Air Squats 10 Push ups
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