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WOD -
Sat 17th Aug
17
Aug13

WOD:1

Chipper

2000mts Row (buy in)
50 Box Jumps @ 24"/20"
50 Toes 2 Bar
50 Ab Mat Sit Ups
50 Ring Dips
50 Up Arm Pull Ups
50 OH Lunges @ 20kg/15kg
3 Rope Climbs
3 Med Ball Runs 450mts


 

WOD -
Fri 16th Aug
16
Aug13

WOD 1:

Ascending and Descending Ladder 2,4,6,8,8,6,4,2
EMOM for 8 minutes
Sumo Deadlift High Pull
Med Ball Clean 8kg/4kg

WOD 2:

Karen

For Time: 

150 Wall Balls 8kg/4kg

WOD -
Thu 15th Aug
15
Aug13

STRENGTH WOD 1:

Tekker
Shoulder Press
Push Press 

WOD 2:

RUN FASTER
In pairs one runs 450mts other exercises

Run 450 mts/Squats
Run 450 mts/Push Ups
Run 450 mts/Ab Mat Sit Ups
Run 450 mts/Walking Lunges

For Time and total reps 

WOD -
Wed 14th Aug
14
Aug13

WOD 1:

Tabata KB Swings
Tabata KB Cleans alt arm every 20 sec (light weight)

WOD 2:

30 Rounds For Time:
Deadlift
Clean
Front Squat

 

WOD -
Tue 13th Aug
13
Aug13

STRENGTH WOD 1:

Find Your Max Bench Press For: 5-4-3 Reps

WOD 2:

In Pairs/32 minutes time cap


Run 450mts/Row
Run 900mts/Row
Run 1350mts/Row.........etc

Keep adding 450mts to the run each round.

Score is max amount of meters on rower

 

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