tag:blogger.com,1999:blog-29263630304882577332024-02-19T05:50:00.074+01:00CrossFit CognitionAnonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.comBlogger281125tag:blogger.com,1999:blog-2926363030488257733.post-34800253046034466682017-01-21T10:22:00.000+01:002017-01-21T10:22:03.266+01:0020170121<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="background: rgb(255, 255, 255); border: 0px rgb(221, 221, 221); color: #383838; font-family: Montserrat; font-size: 13px; line-height: 22.1px; margin-bottom: 20px; outline: 0px; padding: 0px; text-align: left; vertical-align: baseline;">
A Brand X Method™ Adult Workout</div>
<div style="background: rgb(255, 255, 255); border: 0px rgb(221, 221, 221); color: #383838; font-family: Montserrat; font-size: 13px; line-height: 22.1px; margin-bottom: 20px; outline: 0px; padding: 0px; text-align: left; vertical-align: baseline;">
<b>WARM-UP:</b></div>
3x<br />400-meter ski<br />20 KB Bottoms up press<br />30-second upside-down hold/handstand hold<br />
<br />
<span style="line-height: 22.1px;"><b>CONDITIONING</b></span><br />
<span style="background-color: transparent;">3:00 max double-unders </span><br />
<br />
<div style="background: rgb(255, 255, 255); border: 0px rgb(221, 221, 221); color: #383838; font-family: Montserrat; font-size: 13px; line-height: 22.1px; margin-bottom: 20px; outline: 0px; padding: 0px; text-align: left; vertical-align: baseline;">
</div>
<b>WOD</b><br />5 rounds<br />10 ring push-ups<br />10 incline push-ups<br />10 burpees<br />
<br /><b>MOBILITY</b><br />
3x<br />2:00 – banded pec stretch<br />2:00 – lacrosse ball in shoulder<br />2:00 – foam roller<br />
<br />
<div style="background: rgb(255, 255, 255); border: 0px rgb(221, 221, 221); color: #383838; font-family: Montserrat; font-size: 13px; line-height: 22.1px; margin-bottom: 20px; outline: 0px; padding: 0px; text-align: left; vertical-align: baseline;">
<br /></div>
</div>
Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0tag:blogger.com,1999:blog-2926363030488257733.post-17196776341982151772017-01-20T11:43:00.002+01:002017-01-20T11:43:40.244+01:0020170120<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="result" style="background-color: whitesmoke; color: #222222; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; line-height: 16.8px;">
<a href="https://beyondthewhiteboard.com/workouts/148-squat-clean-jerk-30-reps-for-time" style="color: #0089cd; text-decoration: none;">Squat Clean & Jerk : 30 Reps for Time</a> : <b><a href="https://beyondthewhiteboard.com/workout_sessions/27941996" style="color: #0089cd; text-decoration: none;">21 mins 30 secs | Not Rx'd</a></b></div>
<div class="workout-description" style="background-color: whitesmoke; color: #222222; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; line-height: 16.8px; white-space: pre-wrap;">
30 Squat Clean & Jerks, 95 lbs</div>
</div>
Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0tag:blogger.com,1999:blog-2926363030488257733.post-81713000576165813612017-01-20T11:42:00.006+01:002017-01-20T11:42:54.767+01:0020170119<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="result" style="background-color: whitesmoke; color: #222222; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; line-height: 16.8px;">
<a href="https://beyondthewhiteboard.com/workouts/4700109-paul-pena" style="color: #0089cd; text-decoration: none;">Paul Pena</a> : <b><a href="https://beyondthewhiteboard.com/workout_sessions/27916000" style="color: #0089cd; text-decoration: none;">18 mins 34 secs | (2 mins 42 secs), (2 mins 43 secs), (2 mins 35 secs), (2 mins 47 secs), (2 mins 40 secs), (2 mins 37 secs), and (2 mins 30 secs) | Rx'd</a></b></div>
<div class="workout-description" style="background-color: whitesmoke; color: #222222; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; line-height: 16.8px; white-space: pre-wrap;">
7 rounds, each round for time, of:
Run, 100 m
19 Kettlebell Swings, 1 pood
10 Burpee Box Jumps, 24 in
Resting 3 mins between each round.</div>
</div>
Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0tag:blogger.com,1999:blog-2926363030488257733.post-16226748031537054872017-01-20T11:42:00.002+01:002017-01-20T11:42:16.695+01:0020170117<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="result" style="background-color: whitesmoke; color: #222222; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; line-height: 16.8px;">
<a href="https://beyondthewhiteboard.com/workouts/82-power-clean-3-3-3-3-3" style="color: #0089cd; text-decoration: none;">Power Clean 3-3-3-3-3</a> : <b><a href="https://beyondthewhiteboard.com/workout_sessions/27836374" style="color: #0089cd; text-decoration: none;">991.6 kg | 65.2 kg, 70 kg, 75.2 kg, 70 kg, and 75.2 kg | Rx'd</a></b></div>
<div class="workout-description" style="background-color: whitesmoke; color: #222222; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; line-height: 16.8px; white-space: pre-wrap;">
Sets
3 Power Cleans | 65.2 kg
3 Power Cleans | 70 kg
2 Power Cleans | 75.2 kg
3 Power Cleans | 70 kg
3 Power Cleans | 75.2 kg</div>
</div>
Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0tag:blogger.com,1999:blog-2926363030488257733.post-10700906958727094512017-01-20T11:41:00.002+01:002017-01-20T11:41:39.690+01:0020170116<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="result" style="background-color: whitesmoke; color: #222222; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; line-height: 16.8px;">
<a href="https://beyondthewhiteboard.com/workouts/4683515-5-rft-800-m-overhead-squats-and-sumo-deadlift-high-pulls" style="color: #0089cd; text-decoration: none;">5 RFT: 800 m, Overhead Squats and Sumo Deadlift High-pulls</a> : <b><a href="https://beyondthewhiteboard.com/workout_sessions/27797355" style="color: #0089cd; text-decoration: none;">39 mins | Not Rx'd</a></b></div>
<div class="workout-description" style="background-color: whitesmoke; color: #222222; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; line-height: 16.8px; white-space: pre-wrap;">
5 rounds of:
Run, 800 m
25 Overhead Squats, 75 lbs
25 Sumo Deadlift High-pulls, 75 lbs</div>
</div>
Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0tag:blogger.com,1999:blog-2926363030488257733.post-53107658061637085522017-01-20T11:40:00.004+01:002017-01-20T11:40:58.005+01:0020170115<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="result" style="background-color: whitesmoke; color: #222222; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; line-height: 16.8px;">
<a href="https://beyondthewhiteboard.com/workouts/20-filthy-fifty" style="color: #0089cd; text-decoration: none;">Filthy Fifty</a> : <b><a href="https://beyondthewhiteboard.com/workout_sessions/27783227" style="color: #0089cd; text-decoration: none;">41 mins 10 secs | Not Rx'd</a></b></div>
<div class="workout-description" style="background-color: whitesmoke; color: #222222; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; line-height: 16.8px; white-space: pre-wrap;">
50 Box Jumps, 24 in
50 Pull Up (Jumping)s
50 Kettlebell Swings, 35 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45 lbs
50 Back Extensions
50 Wall Balls, 20 lbs
50 Burpees
50 Double Unders</div>
</div>
Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0tag:blogger.com,1999:blog-2926363030488257733.post-34575992266953510302017-01-20T11:40:00.001+01:002017-01-20T11:40:30.769+01:0020170113<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="result" style="background-color: whitesmoke; color: #222222; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; line-height: 16.8px;">
<a href="https://beyondthewhiteboard.com/workouts/17-linda" style="color: #0089cd; text-decoration: none;">Linda</a> : <b><a href="https://beyondthewhiteboard.com/workout_sessions/27738703" style="color: #0089cd; text-decoration: none;">19 mins | Not Rx'd</a></b></div>
<div class="workout-description" style="background-color: whitesmoke; color: #222222; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; line-height: 16.8px; white-space: pre-wrap;">
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift, 95 lbs
Bench Press, 35 kg
Clean, 55 lbs</div>
</div>
Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0tag:blogger.com,1999:blog-2926363030488257733.post-87838923451406864832016-09-02T02:48:00.002+02:002016-09-02T02:48:50.816+02:0020160902<div dir="ltr" style="text-align: left;" trbidi="on">
<b>Warm Up</b><br />
400m run<br />
20 hip switches<br />
10 drop lunges<br />
20m duck walk<br />
30 sec pistol<br />
2 min plank 25/5<br />
4x30 dead hang<br />
5 box jump (superset)<br />
10 push ups<br />
30 sec handstand<br />
<br />
<b>WOD</b><br />
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: #d8d8d8; color: #202b38; font-family: "Arial Rounded MT Bold"; font-size: 14px; font-stretch: inherit !important;">
<span style="font-family: inherit !important; font-kerning: none; font-size: inherit !important; font-stretch: inherit !important; font-style: inherit !important; font-variant: inherit !important; font-weight: inherit !important; line-height: inherit !important;">4 rounds </span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; background-color: #d8d8d8; color: #202b38; font-family: "Arial Rounded MT Bold"; font-size: 14px; font-stretch: inherit !important; text-align: left;">
<br style="font-family: inherit !important; font-size: inherit !important; font-stretch: inherit !important; font-style: inherit !important; font-variant: inherit !important; font-weight: inherit !important; line-height: inherit !important;" /><span style="-webkit-text-stroke-width: initial; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">16 Box jump overs 24/20”</span><br /><span style="-webkit-text-stroke-width: initial; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">16 Hand release push ups</span><br /><span style="-webkit-text-stroke-width: initial; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">16 Kettlebell snatches 24/16kg</span></div>
</div>
Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0tag:blogger.com,1999:blog-2926363030488257733.post-17097702181883493862016-08-26T08:41:00.001+02:002016-09-02T02:43:53.772+02:0020160826<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="background-color: white;"><span style="background-color: black; color: white; font-size: x-small;"><strong style="font-family: Molengo; line-height: 18.2px;">Warm Up</strong><br style="font-family: Molengo; line-height: 18.2px;" /><span style="font-family: "molengo"; line-height: 18.2px;">400m with a partner throwing a tennis ball</span><br style="font-family: Molengo; line-height: 18.2px;" /><span style="font-family: "molengo"; line-height: 18.2px;">20 hip switches</span><br style="font-family: Molengo; line-height: 18.2px;" /><span style="font-family: "molengo"; line-height: 18.2px;">10 drop lunge</span><br style="font-family: Molengo; line-height: 18.2px;" /><span style="font-family: "molengo"; line-height: 18.2px;">20m duck walk</span></span></span><br />
<span style="background-color: white;"><span style="background-color: black; color: white; font-size: x-small;">30 sec pistol balance<br style="font-family: Molengo; line-height: 18.2px;" /><span style="font-family: "molengo"; line-height: 18.2px;">2 min plank, 25/5 extension/flexion</span><br style="font-family: Molengo; line-height: 18.2px;" /><span style="font-family: "molengo"; line-height: 18.2px;">60/45/30/15 passive hang (5 box jumps b/w)</span><br style="font-family: Molengo; line-height: 18.2px;" /><span style="font-family: "molengo"; line-height: 18.2px;">10 ring push ups</span><br style="font-family: Molengo; line-height: 18.2px;" /><span style="font-family: "molengo"; line-height: 18.2px;">30 sec handstand (x2)</span></span></span><br />
<span style="background-color: black; color: white;"><span style="background-color: white;"><span style="font-family: "molengo"; line-height: 18.2px;"><span style="font-size: x-small;"><br /></span></span></span>
<span style="background-color: white;"><span style="font-family: "molengo"; line-height: 18.2px;"><b><span style="font-size: x-small;">Strength</span></b></span></span></span><br />
<span style="background-color: white;"><span style="font-family: "molengo"; line-height: 18.2px;"><span style="background-color: black; color: white; font-size: x-small;">Deadlift</span></span></span><br />
<span style="background-color: white;"><span style="font-family: "molengo"; line-height: 18.2px;"><span style="background-color: black; color: white; font-size: x-small;">10-8-6-4-2</span></span></span><br />
<span style="background-color: black; color: white;"><span style="background-color: white;"><span style="font-family: "molengo"; line-height: 18.2px;"><span style="font-size: x-small;"><br /></span></span></span>
<span style="background-color: white;"><span style="font-family: "molengo"; line-height: 18.2px;"><span style="font-size: x-small;"><b>WOD</b></span></span></span></span><br />
<span style="background-color: white;"><span style="background-color: black; color: white; font-family: "molengo"; font-size: 13px; line-height: 18.2px;">4 rounds</span></span><br />
<span style="background-color: white;"><span style="background-color: black; color: white; font-family: "molengo"; font-size: 13px; line-height: 18.2px;">5 Deadlift</span></span><br />
<span style="background-color: white;"><span style="background-color: black; color: white; font-family: "molengo"; font-size: 13px; line-height: 18.2px;">10 Ring Push Ups</span></span><br />
<span style="background-color: white;"><span style="background-color: black; color: white; font-family: "molengo"; font-size: 13px; line-height: 18.2px;">20 KB Swings</span></span><br />
<span style="background-color: white;"><span style="background-color: black; color: white; font-family: "molengo"; font-size: 13px; line-height: 18.2px;">30 second passive hang</span></span></div>
Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0tag:blogger.com,1999:blog-2926363030488257733.post-78796599728054594942016-08-18T02:37:00.001+02:002016-08-18T02:37:51.974+02:0020160818<p dir="ltr">50 up<br>
Squat routine<br>
5-1 er push ups<br>
Passive - active hang<br>
Double understand<br>
Lizard walk</p>
<p dir="ltr">Shoulder press<br>
Push press</p>
<p dir="ltr">5 RFT<br>
400m run<br>
20 DB Push Press<br>
20 <u>squats</u></p>
Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0tag:blogger.com,1999:blog-2926363030488257733.post-8816013696423995722016-06-14T05:12:00.001+02:002016-06-14T05:12:46.275+02:0020160614<p dir="ltr">'The Hateful 8'<br>
Can be partitioned anyway you like.<br>
8 ☓ 400m run<br>
8 lengths tyre pull<br>
8 lengths MB clean & thruster<br>
8 pyramid climb<br>
8 jumping muscle up<br>
8 ☓ 8 burpees<br>
8 ☓ 8 squats<br>
8 ☓ 1/2 lengths Bear Walk<br>
</p>
Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0tag:blogger.com,1999:blog-2926363030488257733.post-58548937358794109372016-06-09T06:34:00.000+02:002016-06-09T06:34:23.051+02:0020160609<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-kerning: none;"><strong><span style="font-family: "trebuchet ms" , sans-serif;">Warm Up</span></strong></span><br />
<span style="font-kerning: none;"><span style="font-family: "trebuchet ms" , sans-serif;">5 x 100m Row, with burpee penalty (max 6)<br /> 60-45-30-15 Passive Hang<br /> Alternate with 20 sec handstand<br /> 3 mins shoulder / thoracic mobility (choice)<br /> squat routine<br /> 5 kneeling routine<br /> jump to hang / precision land</span></span><br />
<span style="font-kerning: none;"><strong><span style="font-family: "trebuchet ms" , sans-serif;"><br /></span></strong></span><br />
<span style="font-kerning: none;"><strong><span style="font-family: "trebuchet ms" , sans-serif;">Strength</span></strong></span><br />
<span style="font-kerning: none;"><span style="font-family: "trebuchet ms" , sans-serif;">10 minutes to build to a heavy C&J</span></span><br />
<span style="font-kerning: none;"><br /><span style="font-family: "trebuchet ms" , sans-serif;"></span></span><br />
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: 14px; line-height: normal;">
<span style="font-kerning: none;"><strong><span style="font-family: "trebuchet ms" , sans-serif;">WOD</span></strong></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: 14px; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: "trebuchet ms" , sans-serif;">In teams of 3</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-size: 14px; line-height: normal;">
<span style="font-family: "trebuchet ms" , sans-serif;"></span><br /></div>
<div style="text-align: left;">
<span style="-webkit-text-stroke-width: initial;"><span style="font-family: "trebuchet ms" , sans-serif;">100 Calorie row</span></span></div>
<div style="text-align: left;">
<span style="-webkit-text-stroke-width: initial;"><span style="font-family: "trebuchet ms" , sans-serif;">100 Burpees over the bar</span></span></div>
<div style="text-align: left;">
<span style="-webkit-text-stroke-width: initial;"><span style="font-family: "trebuchet ms" , sans-serif;">100 Power cleans 60/40kg</span></span></div>
<div style="text-align: left;">
<span style="font-family: "trebuchet ms" , sans-serif;"><span style="-webkit-text-stroke-width: initial;">100 Toes to bar</span><span style="-webkit-text-stroke-width: initial;"> </span></span></div>
<div style="text-align: left;">
<span style="-webkit-text-stroke-width: initial;"><span style="font-family: "trebuchet ms" , sans-serif;">100 Push Jerks 60/40kg</span></span></div>
<div style="text-align: left;">
<span style="-webkit-text-stroke-width: initial;"><span style="font-family: "trebuchet ms" , sans-serif;">100 Burpees over the bar</span></span></div>
<div style="text-align: left;">
<span style="-webkit-text-stroke-width: initial;"><span style="font-family: "trebuchet ms" , sans-serif;">100 Calorie row</span></span></div>
<br /></div>
Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0tag:blogger.com,1999:blog-2926363030488257733.post-48131109642707884162016-06-07T06:19:00.002+02:002016-06-07T06:19:39.562+02:0020160607<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;"><strong>Warm Up</strong><br /> 2 min Plank<br /> 5-1 ER Push Ups<br /> squat routine<br /> 10 scapula push ups<br /> 5 Bridge Ups<br /> 50 Double unders<br /> 10 OH DB squats<br /> 1 min passive hang<br /> 10 ape swings or 180's</span><br />
<span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;"><br /></span><br />
<span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;"><strong>WOD 1</strong></span><br />
<span style="font-kerning: none;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;">10 minute time cap</span></span><br />
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;">21-15-9</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;"></span></div>
<div style="text-align: left;">
<span style="font-family: "Trebuchet MS", sans-serif;"><span style="font-size: x-small;"><span style="-webkit-text-stroke-width: initial;">Calorie row</span><span style="-webkit-text-stroke-width: initial;"> </span></span></span></div>
<div style="text-align: left;">
<span style="-webkit-text-stroke-width: initial;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Burpees over the rower</span></span></div>
<div style="text-align: left;">
<span style="-webkit-text-stroke-width: initial;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Box Jumps 24/20”</span></span></div>
<span style="font-family: "Trebuchet MS", sans-serif;"><br /><br />
<span style="font-size: x-small;"></span></span><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;">6 minutes rest </span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: Trebuchet MS; font-size: x-small;"><br /></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: Trebuchet MS; font-size: x-small;"><strong>WOD 2</strong></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;">10 minute time cap</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;">30-20-10-ME Wallballs</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;"></span></div>
<div style="text-align: left;">
<span style="-webkit-text-stroke-width: initial;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Wallballs 9/6kg</span></span></div>
<div style="text-align: left;">
<span style="-webkit-text-stroke-width: initial;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Sit ups</span></span></div>
<span style="font-family: "Trebuchet MS", sans-serif;"><br /></span><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;">200m run every time you drop the WB</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;">and after each set of wallballs</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;"><br /></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;">6 minute rest</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: Trebuchet MS; font-size: x-small;"><br /></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: Trebuchet MS; font-size: x-small;"><strong>WOD 3</strong></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;">10 Minute AMRAP</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;"></span></div>
<div style="text-align: left;">
<span style="-webkit-text-stroke-width: initial;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;">15 Russian Kettlebell swings 24/16kg</span></span></div>
<div style="text-align: left;">
<span style="-webkit-text-stroke-width: initial;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;">15 Push ups</span></span></div>
<div style="text-align: left;">
<span style="font-family: "Trebuchet MS", sans-serif;"><span style="font-size: x-small;"><span style="-webkit-text-stroke-width: initial;">15 Squats</span><span style="-webkit-text-stroke-width: initial;"> </span></span></span></div>
</div>
Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0tag:blogger.com,1999:blog-2926363030488257733.post-88557916991969044192016-06-02T06:36:00.002+02:002016-06-02T06:36:34.589+02:0020160602<div dir="ltr" style="text-align: left;" trbidi="on">
<strong>Warm Up</strong> 50 Up<br /> 5-1 push ups<br /> 1 lizard<br /> 1 crab<br /> 5 Bridge Ups<br /> 30 sec middle split<br /> Crow<br /> handstand drills<br /> 5 wall walks<br /> 20 side-side swing with switch<br /><br /><br /><strong>WOD</strong><br /> 4 rounds<br /> 3 min on 3 min rest<br /> 400m row<br /> 15 push press<br /> max T2B</div>
Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0tag:blogger.com,1999:blog-2926363030488257733.post-28991862242641215932016-05-31T06:05:00.001+02:002016-05-31T06:05:34.249+02:0020160531<div dir="ltr" style="text-align: left;" trbidi="on">
<strong>Warm Up</strong><br />
400m with a partner throwing a tennis ball<br />
20 hip switches<br />
10 drop lunge<br />
20m duck walk<br />
2 min plank, 25/5 extension/flexion<br />
60/45/30/15 passive hang (5 box jumps b/w)<br />
10 ring push ups<br />
30 sec handstand (x2)<br />
<strong><br /></strong><br />
<strong>Strength</strong><br />
<a href="https://beyondthewhiteboard.com/workouts/1208-push-press-5-5-5-5-5/workout_sessions/new?d=2016-05-31">Push Press 5-5-5-5-5</a> <br />
<div class="workout-description">
Use the heaviest weight you can for each set.
Rest as needed between sets.</div>
<br /><br />
<strong>WOD</strong><br />
<a href="https://beyondthewhiteboard.com/workouts/3725754-alt-emom-15-mins-200-m-toes-to-bars-and-push-ups/workout_sessions/new?d=2016-05-31">Alt EMOM 15 mins: 200 m, Toes-to-bars and Push-ups</a> <br />
<div class="workout-description">
Every 1 min for 15 mins, </div>
<div class="workout-description">
alternating between:
</div>
<div class="workout-description">
Run, 200 m
</div>
<div class="workout-description">
10 Toes-to-bars
</div>
<div class="workout-description">
10 Push-ups, 40/20 kg</div>
<br /></div>
Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0tag:blogger.com,1999:blog-2926363030488257733.post-81218643982027848602016-05-25T22:54:00.003+02:002016-05-25T22:54:28.893+02:0020160526<div dir="ltr" style="text-align: left;" trbidi="on">
<strong>Warm Up</strong> 2 mins to get most consecutive DU's<br /> then<br /> 2x<br />1 min Handstand<br /> 3 fwd roll to pistol<br /> 3 skin the cats<br /> 10 pull ups<br /> 10 dips<br /> 1 min bottom of the squat<br /><br />
<div dir="ltr" style="text-align: left;" trbidi="on">
Pull over practice</div>
<strong>Strength</strong><br /> Back Squat<br /> 3x5<br /> @65, 75 & 85% 1RM<br /> 10 Box Jumps after each set<br /><br /><strong>WOD</strong><br /> AMRAP 12 mins<br /> 2 rope climbs<br /> 20 Push Ups<br /> 50 squats</div>
Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0tag:blogger.com,1999:blog-2926363030488257733.post-47738313849318006562016-05-23T21:46:00.000+02:002016-05-23T21:46:04.135+02:0020160524<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<strong>Hey everyone, I'm back next Tuesday. Really looking forward to it.</strong><br />
<strong><br /></strong><br />
<strong>Stupidly, I planned the final bbq during CWW. Let's change it to the Tuesday after that week (7th June). Is that date a problem for anyone? 6am start. Expect a 50 min grinder as per usual, then a bacon riddled breakfast to wash it down.</strong><br />
<strong><br /></strong><br />
<strong>Warm up</strong> 2x<br /> 5 super slow squats<br /> 30 sec each leg pistol hold<br /> 10 hollow rocks<br /> 10 supermans<br /> legless rope climb<br /> forward roll to broad jump<br /><strong></strong><br /><strong>WOD 1</strong><br /> 3RFT<br /> 6 Chest to Bar (any part of the sternum touching the bar)<br /> 9 Thrusters (20/30kg)<br /> 12 Burpees<br /><br /><strong>WOD 2</strong><br /> 5 RFT<br /> Handstand 30 sec<br /> 20 jumping squats (break contact with ground each rep)</div>
Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0tag:blogger.com,1999:blog-2926363030488257733.post-31283356809766111562016-05-19T05:38:00.001+02:002016-05-19T05:43:52.455+02:0020160519<div dir="ltr" style="text-align: left;" trbidi="on">
<strong>Warm Up</strong> 5 x 100m Row, with burpee penalty (max 6)<br />
60-45-30-15 Passive Hang<br />
Alternate with 20 sec handstand<br />
3 mins shoulder / thoracic mobility (choice)<br />
squat routine<br />
5 kneeling routine<br />
jump to hang / precision land<br />
<br />
<br />
<div>
Weighted dumbbell Step Ups</div>
<div>
<span style="color: black;"><span style="background-color: black; color: white;">4 sets of 16</span> </span>(8 each leg)</div>
<div>
Superset with 2 wall walks</div>
<div>
<br /></div>
<div>
<strong>WOD</strong> </div>
<div>
42 Dumbbell snatches (alt arms)</div>
<div>
21 Push ups</div>
<div>
<div>
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">30 Dumbbell snatches (alt arms)</span></div>
<div>
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">15 Push ups</span></div>
</div>
<div>
<div>
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">18 Dumbbell snatches (alt arms)</span></div>
<div>
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">9 Push ups</span></div>
</div>
<div>
</div>
<div>
Dumbbell snatches demo'd at this link.</div>
<div>
<a href="http://youtu.be/yV3-0q-0fwI"><span style="color: #e3ff00;">http://youtu.be/yV3-0q-0fwI</span></a></div>
</div>
Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0tag:blogger.com,1999:blog-2926363030488257733.post-31788868999880800352016-05-17T05:51:00.002+02:002016-05-17T05:51:52.333+02:0020160517<div dir="ltr" style="text-align: left;" trbidi="on">
<strong>Warm Up</strong> 1 min plank<br /> 30 side swing<br /> 5 Bridge Ups<br /> dragon squat<br /> kipping T2B<br /> shifting weight handstand<br /> squat routine<br /><br /><br /> WOD<br /><b>7 minute AMRAP</b><br /> 10 Wall balls 9/6<br /> 20 Sit ups<br /><br /> Rest 5 minutes<br /><br /><b>7 minute AMRAP</b><br /> 10 Burpees over the erg<br /> 20/15 cal row<br /><br /> Rest 5 minutes<br /><br /><b>7 minute AMRAP</b><br /> 10 Box Jumps<br /> 10 Hang power clean & Jerk 50/35kg</div>
Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0tag:blogger.com,1999:blog-2926363030488257733.post-35719304144591194882016-05-12T04:19:00.001+02:002016-05-12T04:19:35.100+02:0020160511<p dir="ltr">Warm Up<br>
2 min Plank<br>
5-1 ER Push Ups<br>
squat routine<br>
10 scapula push ups<br>
5 Bridge Ups<br>
50 Double unders<br>
10 OH DB squats<br>
1 min passive hang<br>
10 ape swings or 180's<br></p>
<p dir="ltr">Strength <br>
Shoulder Press 5 x 12 <br>
superset with a 10-30 sec Ring Hold <br></p>
<p dir="ltr">WOD <br>
3 rounds for time<br>
400m run / row<br>
10 deadlifts (70kg/45kg) <br>
20 push-ups <br>
30 Ab Mat Sit-ups</p>
Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0tag:blogger.com,1999:blog-2926363030488257733.post-26767736756047557082016-05-05T00:30:00.000+02:002016-05-05T00:30:07.050+02:0020160505<div dir="ltr" style="text-align: left;" trbidi="on">
<strong>Warm Up</strong><br />
50 Up<br />
1 min plank<br />
20 Samson stretch<br />
30 side side swing<br />
30 sec bottom push up.<br />
20 butterfly sit ups<br />
10 broad jumps<br />
1 min handstand<br />
5 muscle ups <br />
or 5 pull ups / 5 dips<br />
2 rope climbs<br />
<br />
<br />
<strong><br /></strong><br />
<strong>WOD</strong><br />
<span style="font-kerning: none;"><a href="https://beyondthewhiteboard.com/workouts/3605363-5-rft-400-m-box-jumps-pull-ups-and-thrusters/workout_sessions/new?d=2016-05-05">5 RFT: 400 m, Box Jumps, Pull-ups and Thrusters</a></span><br />
<span style="font-kerning: none;">5 Rounds </span><br />
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: "Arial Rounded MT Bold"; font-size: 14px; line-height: normal;">
</div>
<div style="text-align: left;">
<span style="-webkit-text-stroke-width: initial;">400m run</span></div>
<div style="text-align: left;">
<span style="-webkit-text-stroke-width: initial;">30 Box jumps</span></div>
<div style="text-align: left;">
<span style="-webkit-text-stroke-width: initial;">20 Pull ups</span></div>
<div style="text-align: left;">
<span style="-webkit-text-stroke-width: initial;">10 Thrusters 60/40kg</span><br />
<br /><br />
Make good decisions on the pull ups. <br />
Scale down if needed. (100 is a big number!)</div>
</div>
Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0tag:blogger.com,1999:blog-2926363030488257733.post-7754628624031081022016-05-03T00:30:00.000+02:002016-05-03T00:30:14.261+02:0020160503<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: "trebuchet ms" , sans-serif; font-size: x-small;"><strong>Warm Up</strong></span><br />
<span style="font-family: "trebuchet ms";"><span style="font-size: x-small;"><span style="font-family: "trebuchet ms" , sans-serif;">1 min hang<br /> hang thoracic extension<br /> 5 passive to active<br /> Squat routine<br /> 10 Wall facing squats</span></span><span style="font-family: "trebuchet ms" , sans-serif;"><span style="font-size: x-small;">10 shifting weight handstand<br /> Spiderman or Lizard<br /> 10 mountain climbers</span></span></span><br />
<span style="font-family: "trebuchet ms"; font-size: x-small;"><span style="font-family: "trebuchet ms" , sans-serif; font-size: xx-small;"><br /></span></span><br />
<span style="font-family: "trebuchet ms" , sans-serif; font-size: x-small;"><strong>Strength</strong></span><br />
<span style="font-family: Trebuchet MS; font-size: x-small;"><a href="https://beyondthewhiteboard.com/workouts/3605328-lifting-push-press-and-split-jerks/workout_sessions/new?d=2016-05-03"><span style="font-family: Times New Roman; font-size: small;">Lifting: Push Press and Split Jerks</span></a><span style="font-family: Times New Roman; font-size: small;"> </span></span><br />
<span style="font-kerning: none;"><span style="font-family: "trebuchet ms" , sans-serif; font-size: x-small;">15 minutes to build to a heavy weight </span></span><br />
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: "trebuchet ms" , sans-serif; font-size: x-small;">1 Push press + 2 Spilt Jerks</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: "trebuchet ms" , sans-serif; font-size: x-small;"><br /></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: "trebuchet ms" , sans-serif; font-size: x-small;"><strong>WOD</strong></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: "trebuchet ms" , sans-serif; font-size: x-small;"><a href="https://beyondthewhiteboard.com/workouts/3605347-every-5-mins-for-20-mins-rows-and-sit-ups/workout_sessions/new?d=2016-05-03"><span style="font-family: Times New Roman; font-size: small;">Every 5 mins for 20 mins: Rows and Sit-ups</span></a></span></span><br />
<span style="font-kerning: none;"><span style="font-family: "trebuchet ms" , sans-serif; font-size: x-small;">4 rounds </span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: "trebuchet ms" , sans-serif; font-size: x-small;">Every 5 minutes </span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="font-family: "trebuchet ms" , sans-serif; font-size: x-small;"></span><br /></div>
<div style="text-align: left;">
<span style="font-family: "trebuchet ms" , sans-serif;"><span style="font-size: x-small;"><span style="-webkit-text-stroke-width: initial;">500/400m row</span><span style="-webkit-text-stroke-width: initial;"> </span></span></span></div>
<div style="text-align: left;">
<span style="font-family: "trebuchet ms" , sans-serif;"><span style="font-size: x-small;"><span style="-webkit-text-stroke-width: initial;">25 Sit ups</span><span style="-webkit-text-stroke-width: initial;"> </span></span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: "trebuchet ms" , sans-serif; font-size: x-small;">(3 minute time cap each round)</span></span></div>
<div>
<span style="font-kerning: none;"><br /></span></div>
</div>
Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0tag:blogger.com,1999:blog-2926363030488257733.post-3885303114198193012016-04-28T00:30:00.000+02:002016-04-28T00:30:03.569+02:0020160428<div dir="ltr" style="text-align: left;" trbidi="on">
<strong>Warm Up</strong><br />
30 unbroken DU's <br /> 10 Mtn Climbers<br /> 5 strict Pull Ups<br /> 30 sec pistol<br /> 6 fwd roll to pistol<br /> handstand shoulder mob<br /> 4 pull overs<br /> 5 wall squats<br />
5 Jump to hang<br />
<br /><br />
<strong>WOD</strong><br />
'Dirty 30'<br />
<div style="text-align: left;">
30 Box Jumps, 24/20”</div>
<div style="text-align: left;">
30 Chest to bar pull ups</div>
<div style="text-align: left;">
30 Kettle-bell swings 24/16</div>
<div style="text-align: left;">
30 Front Squats, 50/35kg</div>
<div style="text-align: left;">
30 Toes to bar</div>
<div style="text-align: left;">
30 Push Press, 50/35kg</div>
<div style="text-align: left;">
30 Deadlifts, 50/35kg</div>
<div style="text-align: left;">
30 Wall Balls, 9/6kg</div>
<div style="text-align: left;">
30 Burpees</div>
<div style="text-align: left;">
30 Double Unders</div>
</div>
Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0tag:blogger.com,1999:blog-2926363030488257733.post-88737310261685603992016-04-26T00:30:00.000+02:002016-04-26T00:30:38.755+02:0020160426<div dir="ltr" style="text-align: left;" trbidi="on">
<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-kerning: none;"><span style="font-family: "trebuchet ms" , sans-serif; font-size: x-small;"><strong>Warm Up</strong></span></span><br />
<span style="font-kerning: none;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;">30 side side swing<br /> 10 broad jumps<br /> 20 butterfly sit ups<br /> 1 min at bottom of push up<br /> 10 ring dips<br /> 1 min bottom of Overhead Squat<br /> 5 passive to active. Hold for 5 sec</span></span><br />
<span style="font-kerning: none;"><span style="font-family: "trebuchet ms" , sans-serif; font-size: x-small;"><strong><br /></strong></span></span><br />
<span style="font-kerning: none;"><span style="font-family: "trebuchet ms" , sans-serif; font-size: x-small;"><strong>Strength</strong></span></span><br />
<span style="font-kerning: none;"><span style="font-family: "trebuchet ms" , sans-serif; font-size: x-small;">Back squat </span></span><br />
<div style="line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: "trebuchet ms" , sans-serif; font-size: x-small;">10-8-6-4-2</span></span></div>
<div style="line-height: normal;">
<br /></div>
<div style="line-height: normal;">
<span style="font-family: Trebuchet MS; font-size: x-small;"><strong>WOD</strong></span><span style="font-kerning: none;"><span style="font-family: "trebuchet ms" , sans-serif;"><br /><span style="font-size: x-small;">
</span></span></span></div>
<div style="line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: "trebuchet ms" , sans-serif; font-size: x-small;">EMOM x 20</span></span></div>
<div style="line-height: normal;">
<span style="font-family: "trebuchet ms" , sans-serif; font-size: x-small;"></span><br /></div>
<div style="text-align: left;">
<span style="-webkit-text-stroke-width: initial;"><span style="font-family: "trebuchet ms" , sans-serif; font-size: x-small;">Minute 1 - 10 Pistols</span></span></div>
<div style="text-align: left;">
<span style="-webkit-text-stroke-width: initial;"><span style="font-family: "trebuchet ms" , sans-serif; font-size: x-small;">Minute 2 - 10 Toes to bar</span></span></div>
<div style="text-align: left;">
<span style="-webkit-text-stroke-width: initial;"><span style="font-family: "trebuchet ms" , sans-serif; font-size: x-small;">Minute 3 - 15 Push ups</span></span></div>
<div style="text-align: left;">
<span style="-webkit-text-stroke-width: initial;"><span style="font-family: "trebuchet ms" , sans-serif; font-size: x-small;">Minute 4 - 1-2 Rope climbs</span></span></div>
<div style="text-align: left;">
<span style="-webkit-text-stroke-width: initial;"><span style="font-family: "trebuchet ms";"><br />
</span></span></div>
<div style="text-align: left;">
<span style="-webkit-text-stroke-width: initial;"><span style="font-family: "trebuchet ms";"><br />
</span></span></div>
</div>
<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/1-Yuq9pD7JY" width="560"></iframe><br /></div>
Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0tag:blogger.com,1999:blog-2926363030488257733.post-26252964013331804972016-04-21T01:34:00.000+02:002016-04-21T01:34:27.266+02:0020160421<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-kerning: none;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;"><strong>Warm Up</strong></span></span><br />
<span style="font-kerning: none;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;"><span style="font-family: Times New Roman;">50 Double Unders<br /> 1 min plank<br /> 20 Samson stretch<br /> 30 side side swing<br /> 30 sec bottom push ups negs.<br /> 20 butterfly sit ups<br /> 10 broad jumps<br /> 1 min handstand<br /> 5 muscle ups <br /> or 5 pull ups / 5 dips</span></span></span><br />
<span style="font-kerning: none;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;"><strong><br /></strong></span></span><br />
<span style="font-kerning: none;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;"><strong>Strength</strong></span></span><br />
<span style="font-kerning: none;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Push press</span></span><br />
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;">10-8-6-4-2</span></span></div>
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<span style="font-kerning: none;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;">In between each set 6-10 ring rows or pull ups</span></span></div>
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<span style="font-kerning: none;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;"><br /></span></span></div>
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<span style="font-kerning: none;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;"><strong>WOD</strong></span></span></div>
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<span style="font-kerning: none;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Annie </span></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"><span style="font-size: x-small;"><span style="font-kerning: none;">50-40-30-20-10</span></span></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Double unders </span></div>
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<span style="font-family: "arial rounded mt bold";"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Sit ups</span></span></div>
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Anonymoushttp://www.blogger.com/profile/17083027952603200664noreply@blogger.com0