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Saturday 4 July 2015

WOD

“Jorge”
30 Sit-ups

15  Cleans 70/49

24 Sit-ups

12  Cleans

18 Sit-ups

9  Cleans

12 Sit-ups

6  Cleans

6 Sit-ups

3  Cleans

 

 
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formats

Friday 3 July 2015

WOD

3 Rounds

10 Thrusters 52/36

15 T2B

20 Split Jumps

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Thursday 2 July 2015

WOD

5 Rounds

12 Burpees

12 DL 102/70

12 Box Jumps 24/20

Run 800, 400, 200, 400, 800 between rounds. i.e. 800= Round 1, 400= Round 2, 200= Round 3 etc…

_DSC0411

 
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Wednesday 1 July 2015

WOD

0:00 – 12:00 min

1RM Snatch

13:00 -21:00

BTN Split Jerk – From Racks

Then

3 Rounds

12 T2B

21 Hang Power Snatches 35/25

Run 400m

_DSC0268

 

 
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Tuesday 30 June 2015

WOD
Front squat

10×3 @80-85%

_DSC0293

 
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Monday 29 June 2015

WOD

Run 800

50 Push Jerks 61/43

_DSC0123

 
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Sunday 28 June 2015

R&R

 
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Saturday 27 June 2015

WOD

100 Squats

100 Situps

100 Pushups

100 Pullups

100 Pushups

100 Situps

100 Squats

Scaling = Reduce the reps i.e. 50,60,70 etc…

 

 
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Friday 26 June 2015

WOD

Dead Lift 10 – 5 – 3 – 1 – 1 – 1 – 3 – 5 – 10

Then

75KB 24/16

 

 
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Thursday 25 June 2015

WOD

1RM Snatch

1RM C&J

Then

4 Rounds

Run 200

10 Box Jumps 24/20

10 WB 9/6

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