Monday 2/3/20
3 Sets over 12 minutes warm up sets of 10,8,6,4,2, 2 being your starting weight. 3 OHS - Building even in small incriminates If you are...
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- Feb 29, 2020
- 1 min
Saturday 29/2/20
50/40cal row 25 power cleans 42.5/30 50/40 cal row 25 HSPU/Push press 50/40 cal row 25 thrusters 50/40 cal row
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- Feb 28, 2020
- 1 min
Friday 28/2/20
Team Wod 10 Rounds For Time (alternating each exercise) 10 DB bench Press AHAP 10 Hanging T2B/K2C 10 Box Steps each leg 20"16" 10 DB Bent...
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- Feb 27, 2020
- 1 min
Thursday 27/2/20
Tabata 20 seconds Work 10 seconds rest x 8 Row or AD for Calories Box Side Step'N'Over Sit ups or Alt V sits Air Squats to MB Burpees...
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- Feb 26, 2020
- 1 min
Wednesday 26/2/20
3 min 24-26spm warm up row 20 min AMRAP "Hard Cindy" 05 Wtd Pull ups/Pull ups/Jump up Hold 10 Feet on box Push ups 20" 15 Plate Squats...
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- Feb 24, 2020
- 1 min
Monday 24/2/20
9 Minute AMRAP: 20 DU's 20 Hang Power Snatch (35/25#) 20 DU's 20 Back Squats Rest three minutes 6 minute AMRAP Six push-up double bar...
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- Feb 22, 2020
- 1 min
Saturday 22/2/20
Busy Saturday morning. Great commitment from everyone
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- Feb 21, 2020
- 1 min
Friday 21/2/20
Team Friday In teams of two: Buy In : 1000m (10x100m sprints) Then : 21-15-9 Synchro front squats (40/30) Synchro bar facing burpees Then...
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- Feb 20, 2020
- 1 min
Thursday 20/2/20
10 min Amrap 10/8 calorie row 1 KB complex Add one rep to the complex each round Complex = 1 hang clean, 1 squat, 1 push press Finisher -...
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- Feb 19, 2020
- 1 min
Wednesday 19/2/20
A. Weightlifting Every 90 seconds for 8 rounds Increase load each round 3 power clean 2 hang power clean 1 front squat Barbell must be...
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- Feb 18, 2020
- 1 min
Tuesday 18/2/20
“Clock” With a 30 minute running clock 0-10 8 rounds of Cindy 10-15 Row 1 km 15-30 Amrap 33 dus 6 clean & jerk (50/35)
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- Feb 17, 2020
- 1 min
Monday 17/2/20
12 Year Anniversary Beatdown ROW 500-750-1000-750-500 KBS. 21 - 18 - 15 - 12 - 9 P/Press 9 - 12 - 15 - 18 - 21 kettlebell 24/16...
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- Feb 15, 2020
- 1 min
Saturday 15/2/20
3 x 6min AMRAP, 1:30 between 1. 8 DB squat cleans + 12/10 cal row 2. 16 alt. lunges + 15/12 cal AD 3. 30 doubles (50S) + 8 burpees
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- Feb 14, 2020
- 1 min
Friday 14/2/20
“St Valentine‘s Day Massacre” Team Friday - alternate exercises 8 Rounds for time 15 SDHP 40/25 10 BOX JUMPS 24"20" 15 H R Push ups 200 m...
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- Feb 13, 2020
- 1 min
Thursday 13/2/20
14 min Amrap 10 shoulder press 40/25 10/8 calories 10 front squat 40/25 Five minutes rest then 1 min AirDyne/row 30 seconds rest...
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- Feb 11, 2020
- 1 min
Tuesday 11/2/20
5 Rounds 10 DB Bench Press AHAP 05 Strict L Pull ups Or 5 jumping pull up holds with L leg lift Followed by 1000 m all out Row Annie...
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- Feb 10, 2020
- 1 min
Monday 10/2/20
DEADLIFT WARM UP 10 - 8 - 6 - 4 - 2 Reps to warm up to working weight for : WOD 5 RFT 20 WBS 9/6 KG 10 DEADLIFT 100/70 KG THEN 2000 M ROW...
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