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WOD -
Wed 17th Jan
17
Jan18

Warm Up
Row & Move In Pairs

Mobility
Shoulder

Workout Prep
Box Jumps/KB Swings/Pull Ups

WOD
5 Rds
Min 1: 12/8Kcal Row
Min 2: 15 Burpees
Min 3:10 C2B/Pull Ups/Jumping Pull Up
Min 4: 15 Russian KB Swings @ 32/24Kg

 

WOD -
Tue 16th Jan
16
Jan18

Warm Up
15-10-5
Barbell Good Mornings
T-Push Ups
Box Step Ups
Run 200Mts

Mobility
Shoulder/Hip

Prep Workout Prep
DL Warm Up
5x5 @ 80%
5 Box Jumps Step Down (Find Height For WOD)

WOD
AMRAP 15'
9 DL @ 70/50Kg
12 Push Ups
15 Box Jumps/Step Ups

WOD -
Mon 15th Jan
15
Jan18

Warm Up
Run + Squat In Pairs

Mobility
Shoulder & Squat

Workout Prep & EMOM
Front Squat & Pwr Clean In Pairs

WOD
In Pairs 3Rds
A: 500Mts Row
B: Front Rack Barbell Hold @ 50% Front Squat
A: 25 Front Squat
B: Ring Plank Hold @ The Bottom

WOD -
Sat 13th Jan
13
Jan18

Open Box
09:00-11:00Hrs

10:00-11:00Hrs
WOD
50 Box Jump, 

50 Jumping Pull Ups
50 KB Swings 16/12Kg
50 Walking Lunge, 25/25
50 V-Sits
50 Push Press 20/15Kg
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double unders

WOD -
Fri 12th Jan
12
Jan18

Warm Up
Jumping Warm Up

Mobility
Shoulder

Press Prep
Press Complex
+
3x5 Strict Press @ 60%
4x4 Push Press @ 80%

Workout Prep
Thruster Tekker/Mobility

WOD
AFAP 30-20-10
Thruster @ 43/30Kg 50%
K2C



 

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