Monday 14th October

By |2013-09-22T19:22:17+00:00September 22nd, 2013|Uncategorized|

Warm Up:
toes to bar technique

Bench press 5×5
Bent over row 4×8

Met Con:
3 rds
1 min row
1 min KB swings 28/20
1 min push ups
1 min alternating deck squats/burpees
1 min toes to bar
1 min rest

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Saturday 12th October

By |2013-09-22T19:14:46+00:00September 22nd, 2013|Uncategorized|

Some of Wednesday’s team wod scores.

Warm Up:
Agility drills

Handstand hold 3×10-15 sec
Handstand push up 3xmax
L-sit 60 sec in total

Met Con:
7 rds
7 snatches 50/35kg
7 chest to bar pull ups
7 box jumps 30/24″


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Friday 11th October

By |2013-09-22T19:11:03+00:00September 22nd, 2013|Uncategorized|

George performing good mornings.

Warm Up:
Toes to bar technique

Banded deadlift 10×3 on the min
Kipping chest to bar pull up 3xmax

Met Con:
On the min for 10 mins complete
3 Power cleans
6 over the bar burpees

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Thursday 10th October

By |2013-09-22T19:07:42+00:00September 22nd, 2013|Uncategorized|

Lauren completing a snatch.

Warm Up:
Clean & jerk drills

2 cleans + 2 jerks x5
Squat 5×5

Met Con:
30 muscle ups for time

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Tuesday 8th October

By |2013-09-22T19:03:32+00:00September 22nd, 2013|Uncategorized|

Last nights scores.

Warm Up:
Toes to bar technique

Bulgarian ring dip 5×5
Ring row 5xmax

Met Con:
30 handstand push ups
100 double unders
3 rds
6 clean & jerks 70/50kg
9 knees to elbow
12 burpees

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Monday 7th October

By |2013-09-22T18:57:51+00:00September 22nd, 2013|Uncategorized|

Prepare to feel like this again.

Warm Up:
Snatch Drills

Power snatch 5×3
Front squat 3×3

Met Con:
Time for a re-test:
Thrusters 42.5/30kg
Pull ups

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Saturday 5th October

By |2013-09-22T18:50:15+00:00September 22nd, 2013|Uncategorized|

Karina setting up for a snatch.

Warm up:
Double under technique

Farmers Carry x6
Strict chest to bar pull up 3×8

Met Con:
Deadlift 100/70kg
Ring dips


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