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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 

WOD -
Thu 8th May
8
May14

Mobility
See Board

Warm Up
Row 500mts

Test Week
1 Rep Max Front Squat
1 Rep Max Thruster
Max
Pull Ups
L-Sit Holds
Ring Dips
Rope Climbs

Metcon
10Rds AFAP
Give Me 10
10 Walking Lunges
10 Push Ups

 

WOD -
Wed 7th May
7
May14

Mobility
See Board

Warm Up
21-15-9
DU's
AB's

Test Week
Max
Floor Press
KB Swings 24/20/16/12kg
Wall Ball 8/6/4kg

Metcon
AFAP 3 Rds For Time
350Mts Run
25 Push Press 40/25kg
10 C2B/Pull Ups/Ring Rows


 

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