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Wednesday 22nd January

By |2019-10-16T16:10:05+00:00January 21st, 2014|Uncategorized|

Chris loading up Mike for weighted push ups.

Strength:
In pairs achieve a combined 3rm score for a front squat (10 mins)
Then in 2 mins complete as many handstand push ups as possible

Met Con:
50 pull up by in (can be split anyway)
then
partner A:
2 deadlifts 150/100kg
10 thrusters 70/50kg
Partner B:
2 deadlifts 150/100kg
10 thrusters 70/50kg
increase the deadlifts and decrease the thrusters by 2 reps until you finish on
10 deadlifts & 2 thrusters.
then
50 pull up cash out

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Tuesday 21st January

By |2019-10-16T16:10:05+00:00January 21st, 2014|Uncategorized|

Rich’s Birthday burpees, only 10 with only Paul beating him.

Strength:
5 muscle ups on the min for 10
Weighted push ups 3×10

Met con:
7min AMRAP
3 cleans 70/50kg
3 toes to bar
6,6,9,9..etc..

Finisher:
500m row for time

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Monday 20th January

By |2019-10-16T16:10:05+00:00January 19th, 2014|Uncategorized|

Jim working hard on some arm over arm pulls at Strongman Sunday.

Strength:
Snatch 10×1

Met Con:
Rich’s Birthday WOD
50 pistol squats (alternating legs)
30 box jumps 24/20″
40 ring dips
30 box jumps
30 kb swings 32/24kg
30 box jumps
20 chest to bar pull ups
30 box jumps
10 overhead squats 60/40kg

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Sunday 19th January

By |2019-10-16T16:10:04+00:00January 18th, 2014|Uncategorized|

We’ll be hitting some more ‘Open practice’ wods next week.

Strongman:
16:00-17:00

There is a change of time due to us running a first aid course. There will be no open gym. Sorry for the inconvenience.

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Saturday 18th January

By |2019-10-16T16:10:04+00:00January 17th, 2014|Uncategorized|

Tommy on his way to a 260kg Farmers deadlift.

Strength:
Squat 5×3
Weighted pull up 5×3

Met Con:
3 rds
15 thrusters 45/30kg
15 toes to bar

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Friday 17th January

By |2019-10-16T16:10:04+00:00January 16th, 2014|Uncategorized|

Al on overhead squats.

Strength:
Muscle ups 4×5-10 (2 sets bar & 2 sets rings)
Round the world toes to bar 3×10

Met Con:
12 min AMRAP
20 Snatch 35/20kg
20 box jump overs 24/20″
20 Snatch 50/35kg
20 box jump overs 24/20″
20 Snatch 65/40kg
20 box jump overs 24/20″
As many snatch as possible at 80/45kg

 

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Thursday 16th January

By |2019-10-16T16:10:04+00:00January 15th, 2014|Uncategorized|

Mike KB pressing.

Strength:
Power clean + clean + 2 jerks x6
OH squat 4×4

Met Con:
21/15/9
Pull ups
Handstand push ups

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Wednesday 15th January

By |2019-10-16T16:10:03+00:00January 14th, 2014|Uncategorized|

George on farmers deadlifts.

Strength:
In a team of 3 achieve a total score between you for
Press / push press / jerk
Then
Between you max strict pull ups in 2 mins

Met Con:
In your team complete an 18 minute AMRAP of
40 snatches (squat) 60/40kg
50 pull ups
60 burpees

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Tuesday 14th January

By |2019-10-16T16:10:03+00:00January 14th, 2014|Uncategorized|

Last nights squats.

Strength:
Deadlift 3 on the min for 10 mins

Met Con:
3rds
50 wall balls 9/6kg
50 double unders
10 muscle ups

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Monday 13th January

By |2019-10-16T16:10:03+00:00January 12th, 2014|Uncategorized|

Aftermath of one of last weeks wods.

Strength:
Squat + KB press 5×5+5

Met Con:
3 rds of 1 min of each
Toes to bar
Push ups
Box jumps 24/20″
KB swings 32/24kg
Rest

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