Tuesday 1st April

By | 2014-03-31T21:25:57+00:00 March 31st, 2014|Uncategorized|

One of last weeks wods in full flow. Strength: Front squat 5x4 Bench 5rm Met Con: 3 rds 400m run 21 wall balls [...]

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Monday 31st March

By | 2014-03-30T20:01:27+00:00 March 30th, 2014|Uncategorized|

Antony mid bear complex. Strength: Jerk + Leg lifts 5x3+10 Met Con: 'Zimmerman' 25 min AMRAP 11 chest-to-bar pull-ups 2 deadlifts 145/95kg 10 [...]

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Saturday 29th March

By | 2014-03-28T22:39:56+00:00 March 28th, 2014|Uncategorized|

John & Pat on Thursdays wod. Met Con: Open wod 14.5 21-18-15-12-9-6-3 reps of: Thrusters 43/29kg (minimum weight required) Bar facing burpees Strength: [...]

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Friday 28th March

By | 2014-03-27T22:47:11+00:00 March 27th, 2014|Uncategorized|

Nicola & Silke on last nights wod. Strength: Squat 8x2 Strict chest to bar 5x5-10 Met Con: 1000m row 50 KB swings 32/24kg [...]

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Thursday 27th March

By | 2014-03-27T09:08:19+00:00 March 27th, 2014|Uncategorized|

Claire pressing. Met Con: for 10 mins complete 10 front lunges on even mins 8 KB press on odd mins for 10 mins [...]

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Wednesday 26th March

By | 2014-03-25T22:55:23+00:00 March 25th, 2014|Uncategorized|

14.4 done, one more to go. Met Con 1: In a team of 3 complete 4500m row. A team member cannot complete more [...]

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Tuesday 25th March

By | 2014-03-24T22:07:54+00:00 March 24th, 2014|Uncategorized|

John & Clive post wod. Strength: Power snatch + snatch + oh squat x6 Clean & jerk 5x1 Met Con: 5rds 5 deadlifts [...]

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Monday 24th March

By | 2014-03-23T21:50:22+00:00 March 23rd, 2014|Uncategorized|

Matt pressing. Strength: Skin the cat + muscle up + 5 dips + L - sit + forward roll + 5 ring pull [...]

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