Wednesday 30th December

By |2015-12-29T21:14:10+00:00December 29th, 2015|Uncategorized|

Strength:
Muscle ups 3xmax

Met Con:
Mike Phillips birthday wod
86 double unders
12 man makers 24kg/16kg
30 power cleans 70kg/45kg
30 STOH 70kg/45kg
12 man makers 24kg/16kg
86 calorie row

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Tuesday 29th December

By |2015-12-28T10:10:46+00:00December 28th, 2015|Uncategorized|

Strength:
Power clean 5,4,3,2,1

Met Con:
20 thrusters
20 sdhp
20 push jerk
20 oh squats
20 front squats
rx = 60/40kg
* on the min perform 4 burpees

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Monday 28th December

By |2015-12-27T10:47:43+00:00December 27th, 2015|Uncategorized|

Met Con:
‘Murph’
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
*exercise reps can be divided

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Wednesday 23rd December

By |2015-12-22T21:39:32+00:00December 22nd, 2015|Uncategorized|

Team wod:
In a team of 3 complete
60 ball to shoulder 60/40
60 stoh 60/40
90 burpees
90 chest to bar pull ups
120 wall balls
120 toes to bar
*1 team member will always row until 5000m is complete.

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