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WOD -
Wed 20th Sep
20
Sep17

Warm Up

Mobility

Tekker: OHS, Pwr Snatch & Snatch

A: Work 2 Heavy OHS 1Rm 

B:Work 2 Heavy Pwr Snatch 1 RM

C: Work 2 Heavy Snatch

WOD:
4RDs AFAP

5 Front Squat @ 40/30Kg
5 Push Press
5 Back Squat
5 Push Ups
Run 200Mts
 

WOD -
Tue 19th Sep
19
Sep17

Warm Up

Mobility

A: 5x Sub Maximal Reps DL @ 80% + Single Arms Banded Rows Out Fast/In Slow.

B: 3rds in Pairs
100Mts Farmers Walks
200Mts Row Lowest Amount Of Pull


Skill: MU's Ring Turn Overs

WOD:
21-18-15-12-9-6-3
Wall Ball
Burpees
V-Sits


 

WOD -
Mon 18th Sep
18
Sep17

Warm Up

Mobility

A: Work 2 Heavy Pwr Clean Record 1RM

B: Work 2 Heavy Squat Clean Record 1Rm

C: Work 2 Heavy Split Jerk 1Rm

WOD:
6'AMRAP @ 3' 10 Burpees
6 Pwr Clean & Press @ 50% 1RM Push Press
6 Box Jumps
6 T2B

 

WOD -
Sat 16th Sep
16
Sep17

"MATT B"

5 RDs AFAP
5 Burpees
10 C2B Pull Ups
20 Wall Balls
30 Push Ups
400 Mts Run

 

WOD -
Fri 15th Sep
15
Sep17

Warm Up:

Mobility: Banded Good Mornings, Perfect Stretch, Banded Hamstring Stretch

A: Work 2 Heavy DL & Record New 1 Rep Max 15'

B: E2MOMx5Rds 10'
5-10 Strict Pull Ups

Skill: Ring Dip Tekker

C: E2MOMx5Rds 10'
5-10Ring Dips

WOD:
8 Rds For Time
6 Pwr Clean @ 50/35Kg
20 DU's/40 Singles




 

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