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WOD -
Thu 7th Dec
7
Dec17

08:30 & 09:30
15 Station Workout

18:00 & 19:00Hrs
Kettlebells with Muk

WOD -
Wed 6th Dec
6
Dec17

A: DL 5x5 @73%
or
2x4@80%, 2x3@85%, 1x2@90%

B: 3Rds 5-8 Pendley Row
Superset
Bent Over Plated Flys

C: False Grip Muscle Up Turn Over Feet On Floor
Or
False Grip Muscle Reverse Turn Over Suspended

WOD:
Helen 12'TC
3Rds AFAP
Run 400Mts
21 KB Swing
12 Pull Ups

WOD -
Tue 5th Dec
5
Dec17

A: Gymnastic Road Map

1=EMOMx9'

2=EMOMx3'

3=EMOMx9'

B: Snatch Tekker inc 

Muscle Snact to tip toes and hold

C: Snatch Complex

Snatch DLX1, Snatch HPx2, Hang Pwr Snatchx3, OHSx4

WOD:

AMRAPx8

Buy in Run/Row 400Mts

20 Reverse KB Lunges

20 V-Sit Ups

20 Air Squats 

Run/Row 100Mts

 

 

 

 

WOD -
Mon 4th Dec
4
Dec17

A: Back Squats 6x1-2@93%
or
5x5@73%

B: Rope Climber Tekker

or

EMOMx6' Legless, Rope Climb


C: Bench Press 6x65%, 4x75%, 4x83%x3
or
5x4@78%

 

WOD:

AMRAPx8'

28 Clusters @ 40/30Kg

24 Thrusters

20 Front Squat

16 Push Press

Remaining Time Max Burpees Over The Bar

Jumping From The Same Side

WOD -
Sat 2nd Dec
2
Dec17

09:00-11:00hrs
Open Box

10:00-11:00Hrs
The WOD

AMRAPx40'
"SEVEN"
7 HSPU
7 Thrusters 60/40Kg
7 K2E
7 DL 110/70Kg
7 Burpess
7 KB Swings
7 Pull Ups


 

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