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Friday 22nd July

By |2016-07-21T15:11:12+00:00July 21st, 2016|Uncategorized|

Strength:
For 16 mins complete
3 deadlifts on even mins
3-6 muscle ups on odd

Met Con:
5 rds
8 push press 2×32/24kg
10 toes to bar

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Thursday 21st July

By |2016-07-20T22:13:07+00:00July 20th, 2016|Uncategorized|

Strength:
Oh lunge 3×12
Weighted pull up 3×5

Met Con:
Gary’s birthday wod:
18 min amrap
47 cal row buy in
Into amrap in the time remaining:
22 hand release push ups
7 ball to shoulder 75/50kg
69 air squats

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Wednesday 20th July

By |2016-07-20T10:49:53+00:00July 19th, 2016|Uncategorized|

Strength:
Back squat + ring dip 3×6+12

Met Con:
10 min amrap
50 double unders
20 alt KB snatch 32/24kg
10 chest to bar pull ups

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Tuesday 19th July

By |2016-07-18T21:24:54+00:00July 18th, 2016|Uncategorized|

Strength:
Snatch 3×3
2 cleans + 2 jerks x5

Met Con:
Mark and Em’s weddings wod
22 power clean and jerks
7 muscle ups
16 OH squats
Rx 55/37.5kg

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Monday 18th July

By |2016-07-17T20:41:11+00:00July 17th, 2016|Uncategorized|

Strength:
Strict handstand push up 3×8
Kipping chest to bar 21,15,9

Met Con:
In a team of 4 (2x sub pairs)
50,35,20
Thrusters 40/30kg
Over the bar burpees
Into
180 calorie row

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Saturday 16th July

By |2016-07-15T11:05:36+00:00July 15th, 2016|Uncategorized|

Strength:
For 16 mins complete
3 deadlifts on even mins
3-6 muscle ups on odd

Met Con:
8 min amrap
3 squat cleans 50/35kg
3 ring dips
6&6
9&9
Etc..

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Friday 15th July

By |2016-07-14T15:56:31+00:00July 14th, 2016|Uncategorized|

Strength:
Oh lunge 3×12
Weighted pull up 3×5

Met Con:
500m row
Into
15,12,9
front squat 60/40kg
Toes to bar
Into
500m row

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