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WOD -
Thu 24th Oct
24
Oct13

Overhead Squat (5 minutes to find) 8 rep Max
Frontal Squat (5 minutes to find) 5 Rep Max
Back Squat (5 minutes to find) 3 Rep Max

Metcon (Time)


WOD 1
40 Box Jumps
10 Burpees
40 Push Ups (HR)
10 Burpees
40 Sit Ups
10 Burpees
40 Walking Lunges (20 each leg)
10 Burpees
(for time)

Finisher
15 mts Plate Push (Feet)

 

WOD -
Wed 23rd Oct
23
Oct13

GTOH (Ground to Over Head)
Tekker
5 min (light) EMOM 5 GTOH


Metcon (Time)
10 TTB
10 Hang Cleans
30 DU's
(15 Minute EMOM 1st Min TTB, 2nd Min Cleans, 3rd Min DU's)

Finisher

Max Burpees in 2 Minutes

WOD -
Tue 22nd Oct
22
Oct13

Shoulder Press/Push Press/Push Jerk
5-5-5    5-5-5    3-3-3

Metcon (Time)

WOD 1
5 Deadlift
5 Pull Ups
4 Min AMRAP

WOD 2
5 Front Squats
3 Tricept Dips
5rds for time

Finsher
Mexican Stand Off 20/10kg

 

WOD -
Mon 21st Oct
21
Oct13

Hang Clean (5 minutes to find) 5 Rep Max
Power Clean (5 minutes to find) 5 Rep Max
Clean (5 minutes to find) 5 Rep Max

Metcon (Time)

WOD 1
500Mts Row 
15 Burpees
(3rds for time)

WOD 2
450Mts Run
50 DU's
(2 Rds for Time)

Finsher
15Mts Plate Push

 

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