Workout Of the Day

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Wednesday 12th December – WOD

WOD In groups est a heavy 10 reps of back squat *17 min cap A 21 min AMRAP of 50 Double Unders / Plate Jumps 50 Kettle bell taters / DB or KB front squats 50 Burpees 50 KB swings @ 32 / 24kg

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Tuesday 11th December – WOD & FHT

WOD In 16 mins est a heavy Cluster Thruster For the time: Run 800m Then 10-1 HSPUs / Push ups Pistols / Air Squats After every set of the couplet including the 1s 3 Deadlifts @ 140 / 100kg *14 mins cap FHT A1: 1 arm deadlift x 6 A2: Max ring rows in 30 […]

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Monday 10th December – WOD

In Pairs 18 mins est a Heavy Snatch Hang Snatch Every time you complete a lift complete 2 Ring muscle ups / pull scale 5 rounds for the time of: 11 Squat snatch @ 52.5 / 37.5kg 22 Pull ups 11 Over Head Squats @ 52.5 / 37.5kg 22 Box Jumps *18:20 cap

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Sunday 9th December – WOD & Barbell

WOD ‘Nasty Girls’ 3 Rounds For Time Of 50 Air Squats 7 Ring Muscle Ups / 21 Pull-Ups & 21 Box Dips 10 Hang Power Cleans @ 80/60kg   Barbell In Pairs In 20 Mins Complete A 20 RM Back Squat A 15 RM Back Squat A 10 RM Back Squat A 5 RM Back […]

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Saturday 8th December – WOD

WOD A Pairs 21 min AMRAP of : 10 KB Swings 10 Pull-ups 10 Hang Power Snatch @ 40/30kg E3MO3M – 10 Syncro Bar Facing Burpees YGIG or Full Rounds – You Decide

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Friday 7th December – WOD

WOD 1 In 20 minutes Establish within 90s 150m Erg + 5 RM STOH WOD 2 A chipper of 30 STOH @ 80/65kg 20 HR Push ups 10 T2B 10 STOH 30 HR Push ups 20 T2B 20 STOH 10 HR Push ups 30 T2B Run 400m 1 Min Rest Run 200m 30s Rest Run […]

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Thursday 6th December – WOD, Barbell & FHT

WOD For 17 mins complete rounds of: 5 Back Squats 10 Dus 10 KB swings 8 Pull ups 10 Cals 5 Hang Power Cleans 10 Hollow rocks 3 Rounds for the time of: 10 Back Squats @ 85 / 70 – 100 / 77.5kg 30 Double unders 10 Hang Power Cleans @ 85 / 70 […]

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Wednesday 5th December – WOD

WOD A 6 Min AMRAP of 21 KB swings @ 32 / 24kg 15 Pistols / Air Squats 1 Mins Rest A 6 Min AMRAP of: 3 Bar Muscle ups / pull movements 20 WB cleans 1 Mins Rest A 6 Min AMRAP of: Burpees

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Tuesday 4th December – WOD & FHT

WOD EMOM for 10 mins complete 10 Wall Balls 10 Burpees 12 Mins to est a WOD load or above Squat snatch 3 Rounds for the time of: 10 Squat snatch @ 60 / 42.5 10 Toes to bar 10 OHS @ 60 / 42.5 10 Ab-mat Sits 10 STOH @ 60 / 42.5 10 […]

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Monday 3rd December – WOD

In Pairs 20 mins complete rounds of 3 Power Cleans (increment load) 9 Plate Cossak squats 9 Scapula pull ups (incirment through the sclaes to C2B or end scale, for last 5 mins ONLY) 9 Cals 9 Push ups 9 Dus A 16 Min AMRAP of: 11 Chest to bar 22 Wall balls 33 Double […]

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