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WOD -
Fri 1st Nov
1
Nov13

In Pairs Facing Each Other
8 Minute Ladder
1-2-3-4-3-2-1-2-3-4-etc
Power Clean/Hang Power Clean.
(Bar can be on the bar no longer than 15 sec)


Metcon (Time)
In Pairs 
4 Rds for time
Row 2 Minutes
Rest 2 Minutes
Total time 16 mins including change over.
Score total Kcals


Finishers
40 TTB

WOD -
Thu 31st Oct
31
Oct13

Back Squat
10-10-5-5-2-2-2

Metcon (Time)
8 Minute AMRAP
20 Push Press/Jerk
20 Sumo DeadLift High Pull
20 Box Jumps


Finisher
60-45-30-15 Seconds
 Hollow Rock/Plank

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.

 

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