Saturday 22nd August

By |2015-08-21T20:24:20+00:00August 21st, 2015|Uncategorized|

Weighted muscle up 1xmax
Strict muscle up 1xmax
Kipping muscle ups 1xmax
Push press 3×6

Met Con:
9 squat snatch 60/40kg
200m run
7 squat snatch
200m run
5 squat snatch
200m run

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Tuesday 18th August

By |2015-08-17T12:59:34+00:00August 17th, 2015|Uncategorized|

1 jerk + 5 handstand push ups 6 sets
GHD sit ups 3×15

Met Con:
20 chest to bar pull ups
20 ring dips
20 toes to bar
20 push press 2×28/20kg
20 pull ups
20 push ups

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Monday 17th August

By |2015-08-17T07:32:43+00:00August 16th, 2015|Uncategorized|

On the min for 10 mins complete
3 speed front squats
Power snatch 6×3

Met Con:
‘Dave’s birthday wod’
Part 1:
death by slam ball 60/40kg
Part 2:
100 double unders
50 sit ups
30 pull ups

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