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Saturday 18th August

By |2019-10-15T16:22:08+00:00August 17th, 2012|Uncategorized|

Nick sqeezing out his last reps during the Four Nations qualifier wod on Thursday.

Met Con:
‘Four Nations qualifier’
6 min AMRAP
1 Deadlift 100kg/70kg
1 Toes to bar
2 Deadlifts
2 Toes to bar
3 Deadlifts
3 Toes to bar
4 Deadlifts
4 Toes to bar
etc………

Met Con 2:
800m Run
50 Push ups
400m Run
35 Push ups
200m Run
20 Push ups

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Wednesday 15th August

By |2019-10-15T16:22:07+00:00August 14th, 2012|Uncategorized|

Mobility wod crew.

Strength:
Deadlift from 4″ blocks 8×2
Met Con:
3rds
12 Ground to overhead 45kg/30kg
15 Pull ups
21 KB swings 24kg/16kg

CrossFit Rugby:
Strength:
Squat 4 x 2 @ 90% of 1RM
Superset each set with Jump Complex
Bench Press 4 x 2 @ 90% of 1RM
Superset with 3 x Med Ball throws 9/6kg
Met Con:
30-20-10
KB Swings 32/24kg
Push Press 50/30kg
5 x 10 metre Shuttle Run (Down and Up at each turn) between rounds + 60 secs rest.

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Tuesday 14th August

By |2019-10-15T16:22:07+00:00August 14th, 2012|Uncategorized|

Band assisted stretches during the mobility seminar.

Strength:
Bear complex 1,1,1,1,1,1,1

Met Con:
10 x 200m Sprints
90 sec rest

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Tuesday 7th August

By |2019-10-15T16:22:06+00:00August 7th, 2012|Uncategorized|

Jack during some KB snatches.

WOD 1:
21/15/9
KB Swing 32kg/24kg
Burpee box jump 24″/20″

2 mins rest

WOD 2:
20 Hollow rocks
50 Chest to bar pull ups

2 mins rest

WOD 3:
3 min AMRAP
Bear complex 50kg/35kg

2 mins rest

WOD 4:
100 Push ups

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Saturday 4th August

By |2019-10-15T16:22:06+00:00August 3rd, 2012|Uncategorized|

Marc on farmers carries.

Strength:
Clean & Jerk 6×2
Plate Abs + Back Extensions 5 x 10+10

Met Con:
For 10 mins complete
6 Front squats 100kg/70kg on even mins
20 Pull ups on odd mins
Straight into 10 mins of
3 Plyo jumps on even mins
10 SL Deadlift 100kg/70kg on odd mins

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