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WOD -
Wed 30th Oct
30
Oct13

Deadlift
3-3-3-3-3-3

Metcon
In 4 Minutes Row 500 and Ring Rows
2 Minutes DU's
2 Minutes Burpees
Rest 1 Minutes
2nd Rd 3 Minutes Row and Ring Rows, 1 Minute DU's, 1 Minutes Burpees
2 Rds Score Total Pull Ups, DU's & Burpees


Finisher
Tabata
Alternate Between L Hold on Paralettes and L Hold on Pull Ups Bars

WOD -
Tue 29th Oct
29
Oct13

GTOH (Ground to Over Head) Tekker
Clean and Presses Reveiw.

Metcon
Grace (for time)
30 reps GTOH 62/43kg

Tekker
On request

Finisher
Max Air Squats in 5 minutes.

WOD -
Mon 28th Oct
28
Oct13

ROYAL MARINES COMMANDO BIRTHDAY WOD

Metcon (Time)

For Time (Can be done in pair, Bootneck's not included)

Buy in or Buy Out 1664mts Row (1664 birth of Royal Marines)
50 Box Jumps 24/20"
50 KB Swings 28/16kg
50 Push Ups (hand release)
50 Toes 2 Bar
50 Wall Ball 8/4kg
50 DU's
49 Burpees
Total 349 reps (Royal Marines 349 years old today)

Finisher
Max Pull Ups
One Shot of PUSSERS RUM.

 

WOD -
Sat 26th Oct
26
Oct13

Metcon
For Time
Run 450mts
20-18-16-14-12 Over Head Lunges 20kg/10kg
1 Rope Climb after each set of Over Head Lunges
Run 450mts
10-9-8-7-6-5-4-3-2-1 Box Jumps
3 Strict Pull Ups after each set of Box Jumps
Run 450mts
100-80-60-40-20 DU's (Singles x 3)
5 Burpees over Paralettes after each set of DU's
Run 450mts
(38 minute time cap)

 

 


 

WOD -
Fri 25th Oct
25
Oct13

Bench Press
3-10-4-20-5-30 Rep Max
(3 minutes rest between sets)

Metcon (Time)
20 Thrusters 40/25kg
40 KB Swings (Russian) 28/16kg
450Mts Run
15 Thrusters
30 KB Swings
450Mts Run
10 Thrusters
20 KB Swings
450Mts

 

Finisher
Max Rope Climbs 3 Mins

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