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So far alex has created 2524 blog entries.

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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Thursday 22nd August

By |2019-08-22T08:08:25+00:00August 22nd, 2019|Uncategorized|

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

Met Con:
21,15,9
Squat clean thrusters 2×22.5/15kg
Ring dips

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Wednesday 21st August

By |2019-08-20T12:30:28+00:00August 20th, 2019|Uncategorized|

Strength:
10 mins handstand or handstand push up practice.
L hold 5x 20 sec

Met Con:
12,10,8,6,4,2
Deadlifts 140/95kg
Chest to bar pull ups
Toes to bar

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Monday 19th August

By |2019-08-18T19:35:55+00:00August 18th, 2019|Uncategorized|

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

Met Con:
3 rds
50 Russian kB swings 32/24kg
7 front squats 75/50kg
15 ring dips

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