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Monday 22nd January

By |2018-01-20T20:19:51+00:00January 21st, 2018|Uncategorized|

Strength:
Power clean 5×4

Met Con:
3 rds
7 deadlifts 150/100kg
10 over the bar burpees
15 chest to bar pull ups

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Saturday 20th January

By |2018-01-19T18:41:55+00:00January 19th, 2018|Uncategorized|

Strength:
For 12 mins commplete
3 squats on even mins
10+ sec L-sit on odd

Met Con:
Ashley & Liv’s Birthday wod
In a pair complete:
1 min handstand hold buy in (hands must stay within 4 gym tiles)
Into
5 rds
50 double unders
1 muscle up (any)
30 air squats
10 hspu 2”deficit/rx

Split as needed

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Thursday 18th January

By |2018-01-17T22:43:02+00:00January 17th, 2018|Uncategorized|

Strength:
Hang snatch 6×2

Met Con:
In a pair complete 12 rds (alternating rds)
7 power cleans
5 stoh
7 front squats
4 lengths shuttle run
rx=65/45kg

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Tuesday 16th January

By |2018-01-14T19:33:34+00:00January 15th, 2018|Uncategorized|

Strength:
Power clean 5×4

Met Con:
21,18,15,12,9,6,3
Box jump 24/20″
Sumo high pulls 32/24kg
Push press 50/35kg
Toes to bar

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Monday 15th January

By |2018-01-14T19:24:45+00:00January 14th, 2018|Uncategorized|

Strength:
Bar muscle up 3×5+
Double KB press 3×10

Met Con:
16 min AMRAP
1 rope climb
3 squat c&j 80/52.5kg
10 pull ups
10 wall balls 30/20lbs

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