Monday 7/03/16
Today’s workout of the day is;
5 rounds for time:
3 rope climbs
10 handstand press ups
21 overhead walking lunges 20/15kg plate
400m run
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Saturday 5/03/16
Today’s Team workout of the day is: In teams of 2- 26 Minute AMRAP Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Snatch (50/30kg) until A gets back. Switch and repeat. (score is reps of hang power snatch) (Each person only runs once and snatches once) Partner A runs 400 M Partner B…
Thursday 3/03/16
Today’s workout of the day is:
15min AMRAP
30 Double unders
15 Burpees
1 min Plank hold
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Wednesday 2/03/16
Today’s workout of the day is:
Deadlift
10-10-10-10-10
then
100 good mornings 20/15kg
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Tuesday 1/03/16
Today’s workout of the day is: In a 20min window perform, 15 rounds of Cindy “5 pull ups 10 press ups 15 squats” Then in the remaining time find a max clean and jerk. Your score is the clean and jerk. Post results to…
Friday 12/02/16
Today’s workout of the day is:
STRENGTH
Jerk
1-1-1
Assistance
OH Squat
1-1-1
METCON
20 min AMRAP
10m Crab Walk
10 Front Squat (60%)
10 Barbell Press Up
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Thursday 11/02/16
Today’s workout of the day is:
STRENGTH
5x 1min handstand hold 1min rest
METCON
50 DB Manmakers
M-15
F-10
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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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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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