Wednesday 1st June

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

Strength: Squat 3,3,3,2,2 Met Con: 100 double unders Into 30/20/10 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|

Strength: 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|

Strength: Press 5,5,5 Push press 3,3,3 Jerk 1,1,1 Met Con: 21,15,9 Deadlift 100/70kg Pull ups

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Saturday 28th May

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

Strength: 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 [...]

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Friday 27th May

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

Conditioning: 4x 400m runs 2 mins rest between Met Con: 9,7,5 Snatch (squat) Strict deficit hspu

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Thursday 26th May

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

Strength: 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 [...]

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Tuesday 24th May

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

Strength: 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|

Strength: Snatch 5×3 Met Con: 3 rds of 1 min on each station Burpees KB C&J 2x24/16kg Knee to chest sit ups Box jumps 24/20" [...]

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