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Fun & Fitness

Plymouth CrossFit

WOD 130507 Sprints, Dubz & Ropes

07 May
by: Jason Swafford Published in WOD Blog
Warm Up
 
Run Drills and calf stretch
 
Strength / Skill

10 x 40m Sprint EMOTM

WOD

5 x HPSn
50 x DBL Under
1or2 Rope Climb

4 Rounds For Time
Dubz
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WOD 130503 Friday Fun Day!

02 May
by: Jason Swafford Published in WOD Blog
Warm up

 FRIDAY FUN DAY!

CROSSFIT SOCCER


Strength/Skill

Back squat 5 x 10

Alternating plyo pushups on medicine balls 5 x 10


WOD

5 min AMRAP of 5 reps partner on 5 reps partner off of:

Power snatch (135/95)

Then:

40 m sprint partner on and off 5 min amrap

Score is total reps + runs in the combined 10 minutes

CrossFit Soccer
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