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WOD -
Sat 16th Nov
16
Nov19

Open Box 
09:00-11:00Hrs

Class
10:00-11:00hrs

 


WITTMAN
7 Rds AFAP
15 KB Swing
@24/16Kg
@20/14Kg
@16/12Kg
15Pwr Clean
@40/30Kg
30/20Kg
20/12Kg
15 Box Jumps

WOD -
Fri 15th Nov
15
Nov19

SWOD
E3MOMx5Rds 15’
Bench Press
1 Rep @21X1
3-4 reps Normal

AMRAPx12’
4 Strict Pull Ups
8 Pull Ups
12 Ring Dips
16 Push Ups

WOD -
Thu 14th Nov
14
Nov19

E1:30MOMx6Sets
Speed DL x 3 Reps 70%
Note Triple Extension DL

E7MOMx3Rds 21’
1000Mts Run
1st Lamp Walking Lunge Farmers Hold & Walk Back

@24/16Kg
@/16/12Kg
@12/8Kg

WOD -
Wed 13th Nov
13
Nov19

SWOD
E2MONx10Rds
Clean & Jerk

AFAP
60Kcal Row
30 GTOH
@60/40Kg
@45/30Kg
@27/17Kg
15 Strict HSPU’s

WOD -
Tue 12th Nov
12
Nov19

E2:30MOMx4Rds 40’
Station 1 20/15 Kcal + Max Alt Pistols
Station 2 50 DU’s + Max T2B
Station 3 400Mts Run Or 25 Burpees
Station 4 15 Strict Pull Ups

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