Workout Of the Day

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Sunday 17th June – WOD & Barbell

WOD E2MO2M for 10 mins 10 box jumps 9 air squats 8 ring rows 7 Push press @ 20 / 15kg “Bulger” 10 Rounds for time of: Run 150m 7 Chest to bar 7 Front squats @ 60 / 40kg 7 HSPU / push ups BARBELL EMOM(10) – 3 hang snatch In 15 mins BTH: […]

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Saturday 16th June – WOD

WOD In pairs complete 5 x 5 floor press In teams of 3 complete: 100-80-60-40-20-10 reps of Calories ski / row Burpees * 25 min cap

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Friday 15th June – WOD

WOD EMOM for 10 mins 9 Wall Balls 9 Burpees In Teams of 3 complete: Every 2 mins on the 2 mins rotate: A 20 rep max back squat A 10 rep max back squat A 5 rep max back squat

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Thursday 14th June – WOD, Barbell & FHT

WOD In 5 mins establish a max load TGU on each arm In 16 mins complete: 21-15-9 reps of KB swings @ 20 / 16 – 32 / 24kg Double unders / double singles 12- 9 – 6 reps of HSPU / push ups pistols / air squats (double) 9 – 6- 3 reps of […]

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Wednesday 13th June – WOD

WOD In pairs for 10 mins complete rounds of 1 length walking twisting lunge 7 upright row to strict press (no pause at rack) @ 20 / 15kg 10 Ring rows 10 cals Complete 30 reps of the complex 3 rounds unbroken of: 1 Front rack thrusters @ 60 / 40kg – 70 / 50kg […]

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Tuesday 12th June – WOD, Barbell & FHT

  WOD 4 Rounds of 15 Hollow rocks 10 OH squats 10 Ring rows Run 200m * In 13 Min complete EMOM for 15 mins complete rounds of Run 100m max OHS at 60 / 40kg Run 100m max toes to bar Run 100m max Thrusters @ 60 / 40kg Run 100m max Pull ups […]

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Monday 11th June – WOD

For 10 mins Min 1 – 15 Push press @ 50 / 30 – 60 / 40kg Min 2 – 15 Deadlifts @ 50 / 30 – 60 / 40kg A 16 Min Incremental Ladder: 1 Deadlift @ 100 / 70kg – 120 / 82.5kg 1 Hang squat clean @ 100 / 70kg – 120 […]

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Sunday 10th June – WOD & Barbell

U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, […]

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Saturday 9th June – WOD

WOD In 13mins in 3s complete rounds of 21-15-9 reps of Air squats KB deadlifts Ring rows In teams of 3: 15 mins to est a max back squat 1 min rest  

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Friday 8th June – WOD

Khan Porter is heading to The Games WOD 20 Rounds for the time of: 1 Deadlift 1 Floating clean 1 Front squat @ 72.5 / 110 – 82.5 / 125kg E3MO3M 18 BOBs 27 min cap

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