<![CDATA[ Raw Edge Fitness - WOD]]>Tue, 09 Feb 2016 17:56:25 -0800Weebly<![CDATA[Tuesday 9th February 2016]]>Fri, 12 Feb 2016 01:46:03 GMThttp://www.rawedgefitness.com/wod/tuesday-9th-february-2016B.
4 Rounds
60 sec Rest between rounds
5 x Snatches (60/40)
10 x Lateral Burpees

C.
Deadlifts
5 x 5 @ 80% of 1RM

D.
11min AMRAP
10 x Alt. DB Snatch (30/20)
30 x Double Unders
3 x Rope Climbs

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<![CDATA[Monday 8th February 2016]]>Thu, 11 Feb 2016 01:39:21 GMThttp://www.rawedgefitness.com/wod/monday-8th-february-2016B.
Strength
Back Squat
3x5 @ 85%

C.
21-15-9
Cal Row
T2B
Wall Balls (10/6)

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<![CDATA[Sunday 7th February 2016]]>Thu, 11 Feb 2016 01:36:49 GMThttp://www.rawedgefitness.com/wod/sunday-7th-february-2016Rest Day
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<![CDATA[Saturday 6th February 2016]]>Thu, 11 Feb 2016 01:34:42 GMThttp://www.rawedgefitness.com/wod/saturday-6th-february-2016BEACH WOD!!!!!
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<![CDATA[Friday 5th February 2016]]>Thu, 11 Feb 2016 01:29:55 GMThttp://www.rawedgefitness.com/wod/friday-5th-february-2016B.
100 Russian Twists

C.
10 min EMOM
20/15 Cal Row
30 sec Dead Hang

D.
Back Squat
3x5 @ 80%

E.
9 min AMRAP
Power Clean (90/45kg)
Muscle Up

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<![CDATA[Thursday 4th February 2016]]>Thu, 11 Feb 2016 01:25:38 GMThttp://www.rawedgefitness.com/wod/thursday-4th-february-2016B.
Conditioning
10 min EMOM
Odd 10 Burpee Box Jumps (24/20")
Even 45 sec plank

C.
Strength
Heavy Double Push Press

D.
21-15-9
Kipping HSPU
30 Double Unders
Deadlift (70/45)



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<![CDATA[Wednesday 3rd February 2016]]>Wed, 03 Feb 2016 11:35:03 GMThttp://www.rawedgefitness.com/wod/wednesday-3rd-february-2016WOD 1:
3 rounds
10 x thruster (45/30)
10 x pull ups
5 x thruster (45/30)
5 x pull ups

2 min rest

WOD 2:
Front squat
7 x 2 @ 85%

WOD 3:
1 min ME squat snatch (60/40)
1 min rest
1 min ME  T2B
1 min Rest
2 min ME squat snatch (60/40)
1 min rest
2 min ME T2B
1 min rest
1 km row


Beach WOD this Saturday 8.00am at Mullaloo Beach
Meet at the northern car park of Tom Simpson Park
(park opposite the Mullaloo Hotel)


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<![CDATA[Tuesday 2nd February 2016]]>Wed, 03 Feb 2016 11:18:49 GMThttp://www.rawedgefitness.com/wod/tuesday-2nd-february-2016WOD 1:
10min EMOM
ODD - Max Effort Burpees
EVEN - Rest

WOD 2:
Deadlift
5 x 5 @ 75%

WOD 3:
11min AMRAP
12 x Cleans (60/40)
6 x MUP's



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<![CDATA[Monday 1st February 2016]]>Wed, 03 Feb 2016 11:16:30 GMThttp://www.rawedgefitness.com/wod/monday-1st-february-2016WOD 1:
4min AMRAP
10/5x Pull-Ups
10x Wall Balls (10/6)

WOD 2:
4min AMRAP
10x Box Jumps (30/24)
10x Ring Dips/Box dips

WOD 3:
3x5 Back Squats @80%

WOD 4:
10,8,6,4,2
Power Snatch (45/30)
T2B
Ring Push-ups

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<![CDATA[Sunday 31st January 2016]]>Wed, 03 Feb 2016 11:11:15 GMThttp://www.rawedgefitness.com/wod/sunday-31st-january-2016Rest Day
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