Wednesday 1st June

By | 2016-05-31T21:48:19+00:00 May 31st, 2016|Uncategorized|

Squat 3,3,3,2,2

Met Con:
100 double unders
Stoh 55/37.5kg
Toes to bar
Russian swings 36/28kg

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Tuesday 31st May

By | 2016-05-30T21:44:35+00:00 May 30th, 2016|Uncategorized|

Clean 5×3
Med ball abs

Met Con:
4 rds
20 box jumps 24/20″
5 front squats 80/50kg
15 ring dips

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Monday 30th May

By | 2016-05-29T17:32:09+00:00 May 29th, 2016|Uncategorized|

Press 5,5,5
Push press 3,3,3
Jerk 1,1,1

Met Con:
Deadlift 100/70kg
Pull ups

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Saturday 28th May

By | 2016-05-27T22:30:07+00:00 May 27th, 2016|Uncategorized|

For 16 mins complete
3 front squats in even mins
5-10 strict pull ups on odd

Met Con:
3 rds
20 burpees
10 power clean & jerk 50/35kg

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Friday 27th May

By | 2016-05-27T07:21:46+00:00 May 27th, 2016|Uncategorized|

4x 400m runs 2 mins rest between

Met Con:
Snatch (squat)
Strict deficit hspu

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Thursday 26th May

By | 2016-05-25T21:37:04+00:00 May 25th, 2016|Uncategorized|

Squat 2,2,2

Matt Hollambys requested leaving wod, from the 2012 regionals.
Met Con:
50 back squats 60/40kg
40 pull ups
30 stoh 60/40kg
50 front squats 40/30kg
40 pull ups
30 stoh 40/30kg
50 OH squats 30/20kg
40 pull ups
30 stoh 30/20kg

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Tuesday 24th May

By | 2016-05-23T06:42:18+00:00 May 23rd, 2016|Uncategorized|

Press 5,5,5
Push press 3,3,3
Jerk 1,1,1

Met Con:
15 min AMRAP
6 power cleans 70/47.5kg
9 toes to bar
12 wall balls

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Monday 23rd May

By | 2016-05-22T19:25:55+00:00 May 22nd, 2016|Uncategorized|

Snatch 5×3

Met Con:
3 rds of 1 min on each station
KB C&J 2×24/16kg
Knee to chest sit ups
Box jumps 24/20″
Ring rows

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