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Thursday 30th June

By |2022-06-26T16:28:26+00:00June 29th, 2022|Uncategorized|


Strength:-
5 x 3 Squat Snatch

Metcon:-
5 rounds
30/24 cal row or 21/17 cal bike
12 Deadlifts 90/60kg
15 Push ups

*After each round 100m farmers carry KB 2×24/16kg

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Wednesday 29th June

By |2022-06-26T16:27:42+00:00June 28th, 2022|Uncategorized|

Strength:-
5 x 2 push press + 1 Split Jerk
*building to until heavy weight for Push press

Then Split Jerk
3 x 3
3 x 2
3 x 1

Metcon:-
3 Rounds
5 Squat cleans 100/70kg
7 Burpee Box Jumps
9 Chest to bar pull ups
12 Deficit HSPU 20kg/10kg

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Monday 27th June

By |2022-06-26T09:01:54+00:00June 26th, 2022|Uncategorized|

Strength/ Skill:-
10 mins on dip strength,

Followed by
3x 10 Strict toes to bar

Metcon:
8 Rounds
5 KB clean & jerks left side 32/24kg
5 KB clean & jerks right side 32/24kg
10 Pistols
30 Double Unders

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Friday 24th June

By |2022-06-20T19:23:24+00:00June 23rd, 2022|Uncategorized|

Strength:-
5 x 3 Squat Snatch

Metcon:-
800m Run
12 T2B
12 Overhead Squats 50/30kg
400m Run
12 T2B
12 Overhead Squats 50/30kg
400m Run
12 T2B
12 Overhead Squats 50/30kg
800m Run

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Thursday 23rd June

By |2022-06-19T17:00:58+00:00June 22nd, 2022|Uncategorized|

Strength:-
5 x 2 push press + 1 Split Jerk
*building to until heavy weight for Push press

Then Split Jerk
3 x 3
3 x 2
3 x 1

Metcon:-
10 min AMRAP
6 Hang clean & jerk 70/47.5kg
8 Chest to bar pull ups
10 Burpees

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Tuesday 21st June

By |2022-06-21T08:05:16+00:00June 20th, 2022|Uncategorized|

Strength/ Skill:-
10 mins on dip strength

Followed by
3x 10 Strict toes to bar

Metcon:-
Tracey’s Birthday WOD
400m Run buy in
Then 3 rounds
6 pistols
21 KB Swings 24/16kg
6 pistols
21 Pull ups
6 pistols
21 HSPU
Then 400m run buy out

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