Wednesday 17/4/19

“Ymir” 30 seconds on 30 seconds off Twenty rounds Maximum reps Power Clean You choose the weight Score = weight lifted

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WOAH Tuesday 19/01/21

"Full Body Pyramid" Complete 3 Rounds For Time 10 Burpees 20 Push ups 30 Sit ups 40 Air Squats 50 Mountain Climbers 40 Alt Leg Lunges 30 Jumping Jacks 20 Plank Jacks 10 Pike Push ups ( https://youtu.b

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WOAH Monday 18/01/21

7 min AMRAP # 1 2, 4 , 6 , 8, etc Box Jumps/Steps KB/DB Swings (Find something to Swing) 3 min Rest 7 min AMRAP # 2 2, 4, 6, 8, etc Sit ups SA DB/KB Thruster (Split between Right & Left) or BB, MB, SB

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WOAH Sunday 17/01/21

Tabata Options 8 Rounds of 20 secs work - 10 secs rest 1 min rest between exercises BB Version Deadlift Hang Power Clean Front Squat Push Press 35/25 kg Scale up or down as required DB/KB Version Dead

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