Monday 30th December

By |2019-12-29T12:38:26+00:00December 29th, 2019|Uncategorized|

For 20 mins compete
3 power clean (touch and go) on even mins
8 chest bar pull ups on odd

Met Con:
Mikes Birthday wod
12 min amrap
33 deadlifts 75/50kg
33 toes to bar
33 devils press 2×15/10kg
33 cal row

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Saturday 28th December

By |2019-12-21T07:23:26+00:00December 27th, 2019|Uncategorized|

Met Con:

Pairs wod:
Partner A 21 thrusters 40/30kg
Partner B 21 thrusters
Partner A 15 thrusters
Partner B 15 thrusters
Partner A 9 thrusters
Partner B 9 thrusters
then repeat with
Pull ups
Squat cleans 60/40kg
Ring dips
Deadlifts 100/70kg

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Friday 27th December

By |2019-12-26T20:03:31+00:00December 26th, 2019|Uncategorized|

Met Con:
In a team of 4
2 rounds
80 Cal row
60 Burpees
40 Toes to bar
200 DU’s
80 Hang squat cleans 50/35kg
40 Pull ups

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Monday 23rd December

By |2019-12-23T16:26:15+00:00December 22nd, 2019|Uncategorized|

1rm Clean

Met Con:
Pairs 20 min amrap
Alternating every round perform
10 front squats 75/50kg
10 box jumps 24/20″
150m row

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