Saturday 30th November

By |2019-10-16T16:09:23+00:00November 29th, 2013|Workout Of the Day|

Ben during Thursdays met con. And sporting a Mo of course.

Bench 5,4,3,2,1
In between each set 10 ring rows at a suitable scaling.

Met Con:
15 min AMRAP
20 KB front lunges 2×32/20kg
25 pull ups
30 double unders

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Thursday 28th November

By |2019-10-16T16:09:22+00:00November 27th, 2013|Workout Of the Day|

Quick tug of war finisher at the 7:15 class.

Front squat 5,4,3,2,1
Muscle up 3xmax

Met Con:
3 rds
500m row
20 ring push ups
10 KB cleans 2×32/24kg


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Wednesday 27th November

By |2019-10-16T16:09:22+00:00November 26th, 2013|Workout Of the Day|

A busy night on Monday, keep up the good work.

Team Wod:
In a team of 3 achieve a 3 rep max each for push press.
Then max combined L-sit hold, 1 hold each for a total combined time.

Met Con:
Teams of 3
150 Air Squats
150 KB Swings 24/16
Run 400m with Plate
120 Diamond Sit Ups
120 Ground to Overhead 20/10
Run 400m with KB 24/16
90 Box Jumps 24/20
90 Push Press 50/30
Run 400m Partner Carry
20 Synchronised Burpees


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Tuesday 26th November

By |2019-10-16T16:09:22+00:00November 26th, 2013|Workout Of the Day|

Nathan on his way to winning last nights met con.

Clean & jerk 10×1

Met Con:
Deadlift 100/70kg
Overhead squat 60/40kg


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Monday 25th November

By |2019-10-16T16:09:22+00:00November 24th, 2013|Workout Of the Day|

Pat snatching.

Back Lever 5 holds
Handstand push up 3xmax

Met Con:
1 min on 1 min off for total reps of:
Toes to bar
Back squats
Pull ups


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Saturday 23rd November

By |2019-10-16T16:09:21+00:00November 22nd, 2013|Workout Of the Day|

Burpees for Pat & Jon if anyone beats them at their Birthday wod. However you will be getting visit form them later if you do.

Squat 6×3

Met Con:
Pat & Jon’s Partner birthday WOD:
Both members of the team complete the following, with only 1 working at a time:

19 Push Press 70kg/45kg clean up from the floor

11 front squat from a rack 90kg/65kg you have put the bar in the rack from the push press and add the weight to it.

24 k2e pull ups (1 rep is a k2e and pull up)

45 ring dips

68 jumping lunges

The non working partner has to hold a 24kg kb/16kg at all times if it touches the floor during the WOD then 5 burpee penalty each partner.

Each team beating Pat and Jon’s score we have to do 10 burpees.

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Friday 22nd November

By |2019-10-16T16:09:21+00:00November 21st, 2013|Workout Of the Day|

Frank during last nights strength work.

500m row

Press 5×5

Met Con:
4 min AMRAP
3 front squats 70/45kg
3 toes to bar
6,6,9,9,12,12 etc
1 min rest
1 min max ring dips


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