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Friday 21st June

By |2019-10-15T18:15:44+00:00June 20th, 2013|Uncategorized|

Squats when you have 2 broken arms and shoulder.

Strength:
Snatch 10×1

Met Con:
60 Burpees
50 Deadlifts 70/50kg
40 Toes to bar
30 Handstand push ups
20 Chest to bar pull ups
10 lengths shuttle sprints (5 shuttles)

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Thursday 20th June

By |2019-10-15T18:15:44+00:00June 19th, 2013|Uncategorized|

Raine overhead pressing,

Strength:
Jerk 1RM then 4×2@85%
Squat 3,3,3,3,3

Met Con:
15/12/9
KB swing 32/24kg
Front squat 60/42.5kg
Pull up

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Tuesday 18th June

By |2019-10-15T18:15:35+00:00June 17th, 2013|Uncategorized|

Ben & Marc going head to head in last nights wod.

Strength:
For 20 mins complete
2 Power cleans on even mins
10 Wall balls on odd mins

Met Con:
3 rds
40 box jumps 24/20″
20 pull ups
10 deadlifts 125/85kg

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Monday 17th June

By |2019-10-15T18:15:34+00:00June 16th, 2013|Uncategorized|

Leah hanging around.

Strength:
Skin the cat x10
Planche push up + Strict pull up 5×5+max

Met Con:
21/18/15/12/9/6/3
Sumo deadlift high pull 40kg/25kg
Push jerk 40kg/25kg

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Saturday 15th June

By |2019-10-15T18:15:34+00:00June 14th, 2013|Uncategorized|

James enjoying his first taste of pole fitness.

Strength:
Hang power snatch 3,3,3,3,3
Stiff leg deadlift 3×6

Met Con:
3 rds
10 Chest to bar pull ups
15 Hang clean thrusters 40/25kg
20 Box jumps 24/20″

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Friday 14th June

By |2019-10-15T18:15:34+00:00June 13th, 2013|Uncategorized|

Paul using a narrow grip for overhead squats.

Strength:
Squat 3×5
Bent over row 3×6

Met Con:
21/15/9
Double KB swing 2×24/16kg (eye height)
Burpee box jump

 

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Thursday 13th June

By |2019-10-15T18:15:33+00:00June 12th, 2013|Uncategorized|

19:15 class post wod.

Strength:
For 10 mins complete
5 handstand push ups
5 box jumps

Met Con:
2 rds
1 min Clean & jerk 60/42.5kg
1 min Rest
1 min Pull ups
1 min Rest
1 min Thruster 60/42.5kg
1 min Rest
1 min Sit ups
1 min Rest

 

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