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WOD -
Mon 16th Apr
16
Apr18

WOD
5Rds AFAP
9 Snatch @ 52/24Kg, 43/29Kg
15 Plate GTOH (Focus Full Hip Extension) @ 10/5Kg
21 Jumping Pull Ups

WOD -
Sat 14th Apr
14
Apr18

09:00-11:00Hrs
Open Box

10:00-11:00Hrs
Class

Hero WOD
"COLLIN"
6 Rds AFAP
400Mts Run w Med Ball
12 Push Press @ 43/30Kg
12 Box Jumps
12 SDLHP @ 43/30Kg

WOD -
Fri 13th Apr
13
Apr18

Warm Up
Poker Fitness x10'

Mobility
Good Mornings
Perfect Stretch
HS Hold

Workout Prep
Barbell Complex
Bar Smash, Dip Drive, Hip Pull, MClean, DL, Full MClean, Pwr Clean, PP, PJ

WOD
In Pairs (TC 24')
4Rds
P1 Complete 20 Clean & Press
P2 AMRAP KB Swings

Finish workout
>18' Run 1KM
>20 Run 800Mts
>21 Run 600Mts
>22 Run 400Mts
>23 Run 200Mts

WOD -
Thu 12th Apr
12
Apr18

08:30 & 09:30Hrs
AMRAPx45'

800Mts Run
20 Burpees
20 Over & Under
20 Front Squat & Plate Push
20 KB Swing
1km Row

18:00 & 19:00Hrs
Kettle Bells With Muk

WOD -
Wed 11th Apr
11
Apr18

Warm Up
In Pairs
Wall Ball Warm Up

Shoulder Mobility
Face Pulls
Tricep Pull Overs
Long Push Ups
Wall Slides

Workout Prep
3 Rds
Back Lunge
Air Squats
Push Press

Uni-Lateral Movements
Single Leg Step Up

WOD
3Rds
12 Reverse Lunges 6/6 24/16Kg
100Mts Waiter Walk
30 Air Squats

 

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