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Saturday 23 August 2014

WOD

“Barbara”

5 rounds for time

20 pullups

30 pushups

40 sit ups

50 squats

rest 3 minutes between rounds. Score is total time.

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Friday 22 August 2014

WOD

Jerk from the Racks

Split OR Push = Choose your weaker movement

1×10 @ empty bar

1×5 @70%

1×4 @75%

1×3 @80%

1×2 @85%

1×1 @90%

Then

AMRAP 12

FS 65/46

T2B

WB 9/6

3,3,3 – 6,6,6 – 9,9,9 etc.

 
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Thursday 21 August 2014

WOD

Option A/

BS

6×2 @80%

OR

Option B

Pullup technique

Then

5 min Row for Cal

3 min of Burpees

1 min of PC @70%

Score is Total Reps

_DSC0298

 
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Wednesday 20 August 2014

WOD

Clean

1 x 10 bar

1 x 5 @ 70%

1 x 4 @ 75%

1 x 3 @ 80%

1 x 2 @ 85%

1 x 1 @ 90%

Then…

3 Rounds

7 DL 102/70 (125/88)

30 DU

7 HSPU (strict)

_DSC0320

 

 
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Tuesday 19 August 2014

WOD

BS

2×2 @ 80%

1×3 @ 95%

Then

6 Rounds

20 KB 24/16

15 Situps

10 Box Jump Overs 24/20

_DSC0046

 
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Monday 18 August 2014

WOD
Snatch

5x 70%

4x 75%

3x 80%

2x 85%

1x 90%

Then

Row 500

Run 400

20 C2B ( MU )

_DSC0097

 
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Sunday 17 August 2014

R&R

 
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Saturday 16 August 2014

Good Luck To Michael & Jeb who are competing at Wodstock in Toowoomba Saturday!!

WOD

Some Sort Of Fight…

3 rounds – 1 minute per round

Power Clean 52/36

Push Up

S2OH 52/36

Row for Calories

DL 52/36

Rest 1 minute

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Friday 15 August 2014

WOD

5 Rounds

5 OHS 61/43

10 Pullups

15 Burpees

20 DU

 
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Thursday 14 August 2014

WOD

Option A/

BS

2 x 4 @ 80%

2 x 3 @ 90%

OR Option B/

Handstand practice/progressions

Then…

EMOM 12 min

6 Box Jumps 30/24 (36/30)

6 Deadlift @ 70%

 
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