Workout Of the Day

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Wednesday 15th August – WOD

WOD EMOM for 13 Mins, in pairs rotate movements through: 10 HSPUs / push ups 15 Wall balls 15 Plate GTOH @ 25 / 20kg In 16 mins increment the ladder: 2 Thrusters @50 / 30kg +2 5 Double unders + 5

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Tuesday 14th August – WOD & FHT

WOD 21 -15 – 9 reps of Power snatch @ 20/15 – 30/25 – 40/30 Kips Ab-mats Ring Rows In 15 mins complete 3 Rounds of: 15 KB swings @ 32 / 24kg © unbroken 15 Pull ups © unbroken In the remaining time AMRAP: 4 Power snatch @ 60 / 40 – 70/50 © […]

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Monday 13th August – WOD

WOD In 11 Mins Complete 3 Rounds of 15 Thrusters @ 20 / 15kg 15 Sec ring plank (rings at hip height) into 15 secs tuck hold 15 Secs banded tricep stretch (each arm\) 30 Double unders 8 mins to load A 21 min AMRAP of: 3 Front Squats @ 70 / 110 – 85 […]

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Sunday 12th August – WOD & Barbell

WOD Complete 3 Rounds of: 400m Run 12 Cossak squats 5 Wall Climbs *12 min cap “HAVANA” 25 Min AMRAP of: 150 Dus 50 Push ups 15 Power Cleans @ 80 / 55kg BARBELL In 15 Mins warm ups to a heavy squat clean for the day Drop 10% from the load E2MO2M for 16 […]

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Saturday 11th August – WOD

WOD 10-1 Reps of: Down ups Thrusters In Pairs in a 22 min window Complete 3 rounds of: 30 Box jumps 30 Wall Balls Run 400m In the remaining time AMRAP 3 Clean & jerks @ 60 / 40 3 BOBs

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Friday 10th August – WOD

WOD Complete 30 Complex of; 1 Power clean @ 70 / 55kg – 80 / 62.5kg 1 Front squat 1 Hang sq clean thruster 1 Split jerk EMOM complete WB shots 1-1-2-2-3-3-4-4-5-5-6-6-7-7-8-8-9-9-10-10-11-11-12-12-13-13-14-14-15-15 *30 min cap

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Thursday 9th August – WOD, Barbell & FHT

WOD 101 OHS warm up then 3 Rounds of cindy Run 400m For time complete 3 rounds of: 30 Overhead squats @ 60 / 40 – 70 / 50kg 15 Bar push ups (feet on WB) 7 Muscle ups * 16 min cap Barbell Jerk Drills Power Clean Drills EMOM for 15 mins 2 Power […]

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Wednesday 8th August – WOD

WOD In Pairs EMOM for 16 mins rotate through 10 Dropping to 5 strict press 21 Hollow rocks © weighted @ 15 / 10kg plate 10 OH Plate Lunges @ 20 / 15kg A 16 min AMRAP of: 12 Hang Clean & STOH @ 50 / 30kg / taster KB swings 24 Pistols @ 16 […]

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Tuesday 7th August – WOD & FHT

WOD E2MO2M complete 8 Power snatch @ 30 / 20kg 8 HSPUs / Push ups 8 Strict pull ups 4 Rounds for the time of: 30 Power snatch @ 60 / 40 -70 / 50kg Check In 5 Rounds of 15 Floating deadlifts @ 60 / 40 -70 / 50kg 5 Bar muscle ups / […]

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Monday 6th August – WOD

WOD In 10 mins 101 FS & Clean warm up add a jerk EVERY rep 8 mins to load 5 Rounds for the time of: 3 Clean & Jerks @ 100 / 77.5 – 120 / 90kg 10 Toes to bar 10 Burpees 15 Front squats @ 100 / 77.5 – 120 / 90kg (check […]

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