Friday 1st December

By |2017-12-01T06:59:54+00:00November 30th, 2017|Uncategorized|

Strength:
Front squat 5×3
Bar muscle up 3xmax

Met Con:
alternating tabata for 8 intervals on each exercise
row
toes to bar

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Thursday 30th November

By |2017-11-26T20:34:03+00:00November 29th, 2017|Uncategorized|

Met Con:
Hero wod Andy
25 thrusters 52.5/35kg
50 box jumps 24/20″
75 deadlifts 52.5/35kg
1.5 mile run
75 deadlifts
50 box jumps
25 thrusters

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Wednesday 29th November

By |2017-11-26T20:43:39+00:00November 28th, 2017|Uncategorized|

Strength:
3x 3 power snatch + 3-5 oh squats

Met Con:
From Monsters vs Masters
In a pair complete 2rds
400m ball carry 30/20kg
60 DB snatches 22.5/15kg
60 Med ball sit ups 20/14lbs
60 syncro squats

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Tuesday 28th November

By |2017-11-26T20:22:13+00:00November 27th, 2017|Uncategorized|

Strength:
Muscle up 3xmax
Gut buster 50reps

Met Con:
3 rds
50 air squats
15 strict handstand push ups
10 double kb cleans 2×32/24kg

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Saturday 25th November

By |2017-11-19T16:28:55+00:00November 24th, 2017|Uncategorized|

Strength:
Front squat 5×3

Met Con:
In a team of 3
120 pull ups
120 burpee box jumps
120 kb swings 32/24kg
120 toes to bar

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Friday 24th November

By |2017-11-19T16:22:30+00:00November 23rd, 2017|Uncategorized|

Strength:
Bar muscle up 3xmax

Met Con:
Hero wod ‘Viola’
20 min AMRAP
400m run
11 power snatches 42.5/30kg
17 pull ups
13 power cleans 42.5/30kg

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Wednesday 22nd November

By |2017-11-19T16:12:04+00:00November 21st, 2017|Uncategorized|

Strength:
Muscle up 3xmax
Gut buster 50reps

Met Con:
5 rds
15 db deadlifts
10 db thrusters
10 db oh lunges
Rx 2×22.5/15kg

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