Wednesday 10/02/16
Todays, workout of the day is:
STRENGTH
Snatch
1-1-1
Assistance
OH Squat
1-1-1
METCON
3km Row FT
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Tuesday 9/02/16
Today’s workout of the day is:
STRENGTH
3-3-3
Clean and Jerk
Assistance
Back Squat
3-3-3
METCON
30-20-10
Burpee Pull Up
10-20-30
Alt Pistol
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Monday 8/02/16
Todays workout of the day is:
STRENGTH
Jerk
3-3-3
Assistance
OH Squat
3-3-3
METCON
5 RFT
20 Alt KB Snatch
40 DUs
M-24 F-16kg
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Saturday 5/02/16
Todays Workout of the day is:
TEAM WOD CHIPPER
300 Double-unders
200 Box Jump (24/18)
100 Toes to bar
200 STOH (30/20)
300 Air Squat
1 Work 1 Rest
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Friday 5/02/16
Today’s workout of the day is:
STRENGTH
Snatch
3-3-3
Front Squat
3-3-3
Assistance
Snatch balance
METCON
50-40-30-20-10
Wall Ball
KB SDLHP
M-10/24
F-8/16
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Thursday 4/02/16
Today’s workout of the day is:
STRENGTH
3 Sets of max effort hangs
METCON
Tabata
DUs
Alt DB Snatch
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Wednesday 3/02/16
Today’s workout of the day:
STRENGTH
Clean & Jerk
5-5-5
Assistance***
Back Squat
5-5-5
METCON
15min AMRAP
5 Deadlift
7 HSPU
9 TTB
M-1.5 BW F-BW
Assistance***
Clean Pulls
Hang Clean
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Tuesday 2/02/16
Today’s workout of the day is:
STRENGTH
Jerk
5-5-5
Assistance**
OH Squat
5-5-5
METCON
3RFT
400m Run
20 GTOH
10 Rack Lunge
M-60F-45
Assistance
**Press/Push Press
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Monday 1/02/16
Todays workout of the day is:
STRENGTH
Snatch
5-5-5
Assistance*
Front Squat
5-5-5
METCON
21-15-9
Deadlift M-45F-30
Thruster
Assistance
Snatch Pulls
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Saturday 30/01/16
Today’s workout of the day is:
The free taster wod.
Its open to members and most importantly non members, so call down and bring your friends.
The workout will be revealed at the gym.
