WODs

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WOD: Friday

*The countdown begins!

Five rounds for reps:
Bench Press
Strict Pull-up
*Choose a load that allows you to achieve approx. 15 reps in the 1st set of bench.

Dani A

WOD: Thursday

4-5 cycles:
Sled Push 2 x 10m
Farmers Carry 4 x 10m
Bear Crawl 6 x 10m
*Load is your choice.
*Rest as necessary between movements.

(Pic of Danielle A at the Tulum Jungle Gym- Mexico)

open

WOD: Wednesday

EMOM x 28:
1. Row 200/180m
2. 10 x 10m Shuttle Run
3. 50 Double-unders
4. 15 DB Snatch 22.5/15kg

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WOD: Tuesday

Five rounds for time of:
Run 400m
30m Overhead Walking Lunge 20/15kg
15 Toes to Bar

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WOD: Monday

EMOM x 20:
1. Power Snatch + Hang Snatch + Overhead Squat
2. Muscle-up
*Choose your own load/reps.



Handstand

WOD: Saturday

Please note there is no 8am session today.

7:00am
Come and have some fun with Marie.

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WOD: Friday

27-21-15-9 reps for time of:
Deadlift 100/70kg
Bar Facing Burpees

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WOD: Thursday

0-5 min.
Row 60/50 cal.
5-11 min.
10 x 10m shuttle*
12 min. until completion:
3 minute Flexed Arm Hang
*Shuttle run increases by 1 rep per minute.

IMG20180112130152 (1)

WOD: Wednesday

Push Jerk 30-20-10-5 reps.
*Choose your own load for each set.
*Ideally increase weight across the sets.
*Rest as necessary between sets.
*You may rest in the overhead or front rack position.

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WOD: Tuesday

*It’s predicted to be very hot today. Please be aware of your hydration before you come to train.

A. Hang Clean
*20 minutes to build in weight/practice technique.

B. 10 min. double-under ladder.
*Increase by 1, 2, 5 or 10 reps.
*Sets must be unbroken to advance.