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WOD -
Wed 22nd Jan
22
Jan20

20’ Build to a Heavy 
3-2 or 1RM
Front Squat

3Rds AFAP
Run 400Mts
8 Front Squat
@75-80% 1RM

 

WOD -
Tue 21st Jan
21
Jan20

E2MOMx8Rds
Split Jerk x 2Reps

AMRAPx10’
30 DU’s
10 Burpees Over Bar
10 Push Press
@50/35Kg
@40/30Kg
@30/20Kg

WOD -
Mon 20th Jan
20
Jan20

Complete the following congo-line style in teams of three, with each partner completing the following:

For time:
Row 750/600 Meters
50 Thrusters
@20/15Kg
@15/12Kg
@10/7Kg
30 Pull-Ups

Immediately followed by…


For time:
Row 500/400Meters
25 Thrusters
@30/25
@20/15Kg
@15/12Kg
15 C2B Pull-Ups

WOD -
Sat 18th Jan
18
Jan20

Open Box
09:00-11:00Hrs

WOD
10:00


COFFLAND
AFAP
6’ Hang Hold In Total

Every Time you drop off the bar
800Mts Run
30 Push Ups

WOD -
Fri 17th Jan
17
Jan20

AFAP
20’TC
3rds
30 Box Jumps 
15 Clean & Press

@40/30Kg
@30/20Kg
@20/12Kg
3rds
30 Single-Leg Squats
10 Clean & Press
@50/40Kg
@40/30Kg
@30/20Kg

 

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