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Tuesday 22 July 2014

WOD

BS

4×2 @80%

2×3 @80%

Then

AMRAP 13

1 Thruster 43/30 ( 52/36 )

1 Round of “Cindy”

2 Thrusters

1 Round of “Cindy”

3 Thrusters

1 Round of “Cindy”

Thrusters increase by one each round….

_DSC0111

Belinda

 
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Monday 21 July 2014

WOD

1RM Clean

Then

3 Rounds

30 Box Jumps 20 inches

30 KB 24/16

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Emily

 
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Sunday 20 July 2014

R&R

 
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Saturday 19 July 2014

WOD

“Holleyman”

30 rounds
5 Wall ball shots 9/6
3 Handstand push-ups
1 Power clean 102/70

Compare to 7/9/2013

 

 

 
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Friday 18 July 2014

WOD

1 RM Snatch

Then

25 Burpees to a true 12′” target

Run 1 mile

_DSC0177

 
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Thursday 17 July 2014

WOD

20 min AMRAP

3 HPC 61/43  ( 84/59 )

6 Box dips ( strict ring dips )

9  Box jumps 30/24

Run 200m

_DSC0226

 
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Wednesday 16 July 2014

WOD

1 RM BS

Then

EMOM 12

min 1 12 KB SDHP 24/16 ( 32/24 )

min 2 30 sec plank (45 sec )

min 3 10 pullups ( C2B )

_DSC0086-001

 
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Tuesday 16 July 2014

WOD

1 RM FS

Then

9 – 7 – 5 – 3 – 1

S2OH 52/36 ( 61/43)

Front Rack Lunge 52/36 (61/43)

25 DU after every round.

_DSC0127

 
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Monday 14 July 2014

WOD

1RM OHS

Then

30 Cal Row

30 T2B

30 HR Pushups (HSPU= Strict)

30 Pistols

Pinch plate carry to gate 15/10

_DSC0201

 
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Sunday 13 July 2014

R&R

 
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