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WOD -
Fri 1st Aug
1
Aug14

Warm Up 
21-15-9
DU's
Wall Balls

A: Option 1 CrossFit Games 2014 Triple 3
3000Mts Row 
300 DU's
3 Mile Run

A: EMOMx20
8 T2B
3 Wallk Walls
8 C2B, Pull Ups, Ring Rows
8 Max Height Box Jumps 

B: Tekker Of
Skin The Cat 
Inverted Hang

C: 1000Mts Row
100 DU's
1 Mile Run



 

WOD -
Thu 31st Jul
31
Jul14

Warm Up:
20-20-20
DU's
Sit Ups

A: EMOMx10
6 Push Press @ 70%
10 Push Ups

B: EMOMx8
10 Weighted Box Step Overs 20/10Kg
6 Plate Squat Complex (Plate on back of head, 1 squats, 2 rear lunges = 1 Rep)

C: Tabata
L-Sits/Back Extensions

D: AFAP
10 Sntach @ 60% 1RM
20 BJ Overs
30 Pull Ups
20 BJ Overs
10 Snatch @ 60% 1RM 


 

WOD -
Wed 30th Jul
30
Jul14

Warm Up:
3 Rds
10 Lunges 
8 Burpees
6 Pull Ups
4 Wall Outs

A: 20'
1 Minute Max Reps Back Squat @ 50%  1RM
Rest 1 
1 Minute Max Reps Back Squats @ 50% 1RM
Rest 3
1 Minute Max Reps Front Squats @ 50% 1RM
Rest 1
1 Minute Max Reps Front Squats @ 50% 1RM
Rest 3 
1 Minute Max Reps OHS @ 50% 1RM
Rest 1 
1 Minute Max Reps OHS @ 50% 1M
Rest 3 Minutes
Max Air Sqauts Unbroken

B: Tekker MU's

C: 4' AMRAP
10 KB Swing's @ 32/16Kg
10 T2B
Rest 2'
4' AMRAP
10 KB Swing's
1 RC



 

WOD -
Tue 29th Jul
29
Jul14

Warm Ups
3 Rds
Burgener Warm Up
10 Sec Handstand Hold
20 Sec Plank Hold Arm Extended Hollow Rock

A: 20 Minutes 
5x3 Snatch High Pull @ 80% 1RM
5x3 Snatch @ 75% 1RM

B: 3 Rds For Quality 
10 Deficit Push Ups
10 Strict T2B 

C: AFAP (12' Time Cap)
21-15-9
DL's @ 100/60Kg
HSPU's
BJ's
Cashout Big Poli
 

WOD -
Mon 28th Jul
28
Jul14

Warm Up:
5 Minutes
10 x DU's
1 Wall Walk


A: 20 Minutes 
5x3 Clean @ 75% 1RM
5x3 Jerk @ 75% 1RM (from the rack)

B: Tabata 
Try For 6 x Pull Up

C: EMOMx5
5 x HSPU's

D: 4Rds AFAP (10' Time Cap)
10 Burpee Pull Ups
20 Sit Ups
30 Air Sqauts

 

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