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WOD -
Thu 10th Aug
10
Aug17

"WALL BALL HIDALGO"

Run 2 Mile (Amazonia x2)
Rest 2'
20 Med Ball Clean
20 Box Jumps
20 Wall Ball Over Head Walking Lunges Each Leg
20 Box Jumps
20 Med Ball Clean
Rest 2'

Run 2 Mile

WOD -
Wed 9th Aug
9
Aug17

Warm Up:
Perfect Stretch

A: EMOMx5
Front Squats 5x6 @ 78% + 10 Single Arm Heavy KB Bent Over Rows

B: EMOMx5
Bench Press 5x6 @ 78% + 20 V-Sits

Skill:
OHS

WOD:
"Nancy"
5Rds AFAP
Run 400Mts
15 OHS @ 43/30Kg

WOD -
Tue 8th Aug
8
Aug17

Warm Up:
Perfect Warm Up

A: EMOMx5
Strict Press 5x6 @ 78% + Gymnastic Road Map Pull

B: EMOMx5
Thrusters 5x6 @ 78% + Gymnastic Road Map Pull

Skill:
Pwr Snatch

WOD:
Black & Blue
5Rds AFAP
10 Pwr Clean 60/43Kg
10 Burpees


Extra Credit
?

WOD -
Mon 7th Aug
7
Aug17

Warm Up:
Perfect Warm Up

A: EMOMx5
DL 5x6 @ 78% + Gymnastic Road Map Push

B: EMOMx5
Pwr Clean 5x5 @ 78% + Gymnastic Road Map Push

Skill:
Push Jerk & Over Head Squat

WOD:
Air Force
EMOM 4 Burpees Start Workout With 4 Burpees
20 Thrusters @ 43/30Kg
20 Sumo DL HP
20 Push Jerk
20 OHS/Scale2Back Squat
20 Front Squat


 

WOD -
Sat 5th Aug
5
Aug17

 Open Box
09:00-11:00Hrs

The Class
10:00-11:00Hrs

“WOOD”

5 Rounds For Time 400 Meter Run
10 Burpee Box Jumps (24 in)

10 Sumo-Deadlift High-pull (95 lbs)
10 Thruster (95 lbs)
1 Minute Rest 

 

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