Today's WOD: July 23, 2019

Fibonacci V-Crunches

EMOTM for 9 mins 1 x V-Crunch 1 x V-Crunch 2 x V-Crunch 3 x V-Crunch 5 x V-Crunch 8 x V-Crunch 13 x V-Crunch 21 x V-Crunch 34 x V-Crunch  

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Recent WODs

7 Minute Burpee Test

Benchmark test. Do burpees for 7 minutes, to see how many you can do.

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Team Steal

In 2 or more teams. Place heavy sand bags in the middle of training area. Each team has to try and steal one sandbag, one person at a time. Time game for 3 – 5 mins, and the team with the most

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Chain Puncher

On own, FOR TIME Squat with x100 chain punches V-sit with x100 chain punches Standing with x100 chain punches  

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Pressup Mania

On own, FOR TIME Wide pressups x10 Normal pressups x10 Diamond pressups x10 Tricep pressups x10 Staggered pressups x10 Bounding pressups x10 One hand pressups x10 Archer pressups x10    

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Old Skool WOD

Pairs, 10 minute AMRAP Wheelbarrow pressups x30 Leg raises x30  

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Superman 50’s

FOR TIME – in groups of 3 or 4 people – on focus pads [Superman Punches] x 50 [Lead Superman Push Kicks] x 50 [Rear Superman Push Kicks] x 50 [Superman Elbows] x 50 [Lead Superman Knees] x 50 [Rear Superman Knees]

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50’s

FOR TIME – groups of 3 or 4 people – on focus pads [Straight Lead & Rear] x 50 [Lead Round Kick] x 50 [Rear Round Kick] x 50 [Lead & Rear Uppercut] x 50 [Lead Straight Kick] x 50 [Rear Straight

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Kick Ass Burpees

AMRAP, on own or in pairs [Lead Round Kick + Burpee] x 10 [Rear Round Kick + Burpee] x 10

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Freestyle Padwork 2

In pairs 5 x 3 min rounds In between each round, both partners do 10 x Press-Ups and 10 x Sit-Ups   Use: Jab Crosses Lead and Rear Hooks Lead and Rear Uppercuts Lead and Rear Elbows Lead and Rear Round Kicks

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