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Saturday 31st August

By |2019-08-30T08:58:28+00:00August 30th, 2019|Uncategorized|

Strength:
Snatch + hang snatch + 2 oh squats x5 sets

Met Con:
3 rds
12 toes to bar
15 KB swings 32/24kg
18 box jumps 24/20”

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Friday 30th August

By |2019-08-25T16:08:32+00:00August 29th, 2019|Uncategorized|

Strength:
10 mins Frog stand / planche progressions.
Hanging around the worlds 3×10

Met Con:
5 rds
10 strict press 2×24/16kg
10 chest to bar pull ups
10 dips
10 v-sits

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Thursday 29th August

By |2019-08-25T16:04:46+00:00August 28th, 2019|Uncategorized|

Strength:
Hang power clean 5×5

Met Con:
8 rds
9 power cleans
6 front squats
3 stoh
25 double unders
Rx=70/47.5kg

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Wednesday 28th August

By |2019-08-25T16:01:29+00:00August 27th, 2019|Uncategorized|

Strength:
Pistol squat 5×10 each leg
Floor press 3×10

Met Con:
3 rds of the following in a 3 min window
400m run
Max burpees
*rest 2 mins between rds

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Tuesday 27th August

By |2019-08-25T15:57:59+00:00August 26th, 2019|Uncategorized|

Strength:
10 mins handstand practice.
L pull up 5×5+

Met Con:
‘Diane’
21,15,9
Deadlifts 100/70kg
Handstand push ups

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Monday 26th August

By |2019-08-24T10:41:16+00:00August 25th, 2019|Uncategorized|

Team Wod:
In a team of 4 complete with 2x pet rocks 16/12 kg.
4 rds
500m weighted run (1 lap of the school)
60 synchro burpees (split into pairs)
80 synchro pull ups (split into pairs)
100 synchro air squats (split into pairs)

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Saturday 24th August

By |2019-08-22T15:00:47+00:00August 23rd, 2019|Uncategorized|

Strength:
10 mins Frog stand / planche progressions.
Hanging around the worlds 3×10

Met Con:
5 rds
200m rum
20 kB swings 32/24kg

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Friday 23rd August

By |2019-08-22T14:55:37+00:00August 22nd, 2019|Uncategorized|

Strength:
Hang power clean 5×5

Met Con:
75 pull ups
75 double unders
75 burpees
75 knees to chest sit ups

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