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WOD -
Wed 14th May
14
May14

Mobility
See Board


WU:
2 Rds
Bear Walk
200 Mts Run
5 Jumping Pull Ups Under Hand
7 Push Ups
9 Air Squats

A: In 15 Minutes Work To 3 RM Floor Press, (Approx 93% of 1 RM).
If you dont have 1RM Floor Press Work To This.

B: Every 90Secs For 12 Minutes 
6 Wide Grip Shrugs
4 Strict Weight Pull Ups

C: With A 9 Minute Running Clock
4 Minutes AMRAP
Max Wall Balls Unbroken, Drop Ball 3 Box Jumps and Repeat
Rest 2 Minutes
3 Minutes AMRAP
10 Wall Ball Sit Ups
10 Med Ball Cleans
Record Total Number Or Reps Not Including Box Jumps

WOD -
Tue 13th May
13
May14

Mobility
See Board

WU:
Alligator Walk
Kipping Tabata Rings
Wall Walks 3-6 Rest As Required/2 Sets 5 Unbroken

A: EMOM x 9 5 Rings Rows/Feet Elevated On Box

B: EMOM x 3 Hollow Rock for 20 Secs with Partner Pushing Feet

C: EMOM x 9, 5 Ring Push Ups/Push Ups/Box Push Ups

D:Thruster Tekker

E: Fran
21-15-9
Thrusters
Pull Ups


 

WOD -
Mon 12th May
12
May14

Mobility
See Board

WU:
500 Mts Row
DU's Prac
25 Mts Duck Walk

A: Work to a 3 Rep Max Back Squat (Around 93% 1RM)
If you dont have 1RM Back Squat Find.

B: Complete 3 Rds Not For Time:
10 Good Mornings (Feet Wide, Straight Back, Looking Up) 20/7kg
10 Weighted Box Step Ups 20/10kg
10 OHS 70-75% 1RM

C: Metcon
7 Minutes AMRAP
40 DU's
200Mts Run
30 KB Swings American 16/12/8kg

WOD -
Fri 9th May
9
May14

Mobility
See Board

Warm Up
Would just like to thanks Pippa for telling Janina we have not been tested on burpees.
So for Pippa the WU will be
EMOM of
3-6-9-12-15-18...............etc
Bar over Burpees

Tekker
Snatch, Clean & Jerk

Testing
1 RMax
Snatch
C & J

Metcon
8 Minutes AMRAP
5 Hang Snatch
10 Box Jumps 

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