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Monday 20 February 2017

WOD

0 – 15:00

27 – 21 – 15 – 9

Situps

OHS 43/30

Bar facing burpees

15:00 – 20:00 – rest

20:00 – 30:00

AMRAP 10 minutes (capped at 10 rounds)

6 PC 61/43

6 HSPU

 

 

 
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Sunday 19 February 2017

R&R

 
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Saturday 18 February 2017

WOD

AMRAP 12 minutes

8 Push press 52/36

12 Pullups

24 DU

Rest 7 minutes

42 WB 9/6

21 FS 75/53

Run 800m

 
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Friday 17 February 2017

WOD

Row 1K

50 PC 61/43

50 Bar facing burpees

You can only PC on the odd minutes.

You can only do burpees on the even minutes.

At 15:00 minutes record PC completed then finish the 50 bar facing burpees.

 
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Thursday 16 February 2017

WOD

Gymnastics tech.

Then

Run 400m

30 DL 70/49

20 DL 93/65

10 DL 111/78

 
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Wednesday 15 January 2017

WOD

Snatch – power OR full

3×3 @75-80%

3×2 @80-85%

Then

3 rounds

12 DB push press 20/15

12 burpee box jumps24/20

 
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Tuesday 14 February 2017

WOD

5 rounds

50 DU

25 KB 24/16

15 Backsquat 61/43 – no rack

 
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Monday 13 February 2017

WOD

Row 1K

50 burpees

25 HSPU

Front rack lunge to gate 2 x24/16 KB

Farmers carry from gate to finish line

 
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Sunday 12 February 2017

R&R

 
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Saturday 11 February 2017

WOD

EMOM for 20 minutes

ODD – 1 round of “Cindy”

EVEN – 5 C&J 70/49

 
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