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WOD -
Wed 22nd Jan
22
Jan14

In Any Order and Breakdown For Time:

800mts Run (200 DU's if raining)
800 Row
24 Pull Ups/24 Dips
24 HSPU's/Push Press @ 40/30kg


For Time Complete:

14 Thrusters @ 40/30kg
7 Chest 2 Bar
14 SDLHP @ 40/30kg
7 Chest 2 Bar
14 Squat Clean @ 40/30kg
7 Chest 2 Bar
14 OH Squats @ 40/30kg
7 Chest 2 Bar
14 Power Snatch 40/30kg
14 Pull Ups/14 Dips

*12 Minute Time Cap

With Thanks CF Nottingham

WOD -
Tue 21st Jan
21
Jan14


HSPU Tekker 10 Minutes


Strength/Fuerza 15 Minutes


5-5-5-5-5 Bench Press


A 17 Minute AMRAP of:

7 HSPU's/Band HSPU's/Box HSPU's
14 Pistols (7 each leg)/Box Pistols
7 Toes 2 Bar


 

WOD -
Mon 20th Jan
20
Jan14

In 20 Minutes Complete:

5-5-5-5-5
Clean & Jerk
Power Snatch


5 Rds For Time of:

5 Squat Cleans @ 60kg/35kg
10 Bar Over Burpees
5 MU's/7 Pull Ups & 7 Rig Dips
100 Du's

*Time Cap 21 Minutes


With Thanks CF Nottingham

WOD -
Sat 18th Jan
18
Jan14

For Time:
5 Burpees
10 Ring Rows
15 Wall Balls
20 Kcals Row
25 Wall Thrusters
30 One Legged Box Step Ups
35 Push Ups (HR)
40 Kcals Row
45 DU's
50 Secs Rest in Plank Position
60 Kcals Row
50 Secs Rest in the Hollow Position
45 Ring Rows
40 Kcals Row
35 Wall Balls
30 Push Ups
25 One Legged Box Step Ups
20 Kcals Row
15 DU's
10 Wall Ball Thrusters
5 Burpees

WOD -
Fri 17th Jan
17
Jan14

Deadlift 
5-5-5-5-5

Complete 4 Rds of for time (15 Min time cap)

300m Row
20 KB Snatch @ 20/16kg
20 Ab Mat Sit Ups
20 OH Walking Lunges @ 20/10kg


8 Minutes AMRAP

30 DU's
20 Toes 2 Bar
10 Deadlift @ 80/40kg


 

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