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WOD – Thursday 31/10/19

By |October 31st, 2019|

“Goat Day”

On the Minute x 20:

Odd: Movement 1

Even: Movement 2

Or

“Pre-Game”

3 Rounds (Not For Score):

2 Minute Light Bike, Row, Ski Erg or Run

3 Strict Pull-ups

6 Push-ups

18 DB Clean and Jerk (alternate every 3 reps 22.5/15)

12 Air Squats

24 Double Unders

Directly Into…

3 Rounds (Not For Score):

2 Minute Light Bike, Row, Ski Erg or Run

3 Power Cleans

3 Thrusters

3 Back […]

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WOD – Wednesday 30/10/19

By |October 31st, 2019|

A.

Overhead Squat

10mins to build to a heavy set of 2

B.

“Tri Sprint Intervals”

4 Rounds:

AMRAP 4:

300m Run

20 Down Ups

Max Calorie Row

Rest 4 Minutes Between Rounds

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WOD – Tuesday 29/10/19

By |October 31st, 2019|

A.

Build to Heavy Set of 3

Push Jerk

B.

“Bruiser”

AMRAP 12:

15 Push Jerks (52.5/38)

30 Air Squats

60 Double Unders

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WOD – Monday 28/10/19

By |October 31st, 2019|

“Opens 20.3”

For Time:

21-15-9

Deadlifts (225/155)

Handstand Push-ups

Directly Into…

21 Deadlifts (315/205)

50-ft. Handstand Walk

15 Deadlifts (315/205)

50-ft. Handstand Walk

9 Deadlifts (315/205)

50-ft. Handstand Walk

Time Cap: 9 Minutes

Or

“9 Volt”

AMRAP 9:

2 Kettlebell Swings (24/16)

2 Box Jumps (24/20)

4 Kettlebell Swings (24/16)

4 Box Jumps (24/20)

….

Increase By (2) Reps Until the Finish

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WOD – Friday 25/10/19

By |October 31st, 2019|

“Pairs WOD”

In teams of two, with only one teammate working at a time, complete the following….

50 Pull Ups
100 Dumbbell Snatch 22.5/15
200 Squats
100 Burpees
50 Pull Ups

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WOD – Thursday 24/10/19

By |October 31st, 2019|

A.

“Goat Day”

On the Minute x 20:

Odd: Movement 1

Even: Movement 2

B.

“Pre Game”

Emom for 20mins

1 – 5-12 Kipping HSPU

2 – 10-15 OH DB Lunge 22.5/15

3 – 10-15 Wall Balls 14/9

4 – 10-15 KB Swings 32-24

5 – Rest

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WOD – Wednesday 23/10/19

By |October 31st, 2019|

“Jack In The Box”

For Time:

1000 Meter Row

800m Run

12 Strict Pull UPS

50 Box Jump Overs (24/20)

12 Strict Pull Ups

800m Run

1000 Meter Row

Scaling

C2B – Pull ups, ring rows, banded pull ups

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WOD – Tuesday 22/10/19

By |October 31st, 2019|

A.

15mins to find a heavy

Set of 3 Hang Power Clean.

B.

“BlooDThirsty”

AMRAP 12:

15 Burpees

12 Deadlifts (70/47.5)

9 Hang Power Cleans

6 Push Jerks

Masters 52.5/38

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WOD – Monday 21/10/19

By |October 31st, 2019|

Opens 20.2

AMRAP 20:

4 Dumbbell Thrusters (50’s/35’s)

6 Toes to Bar

24 Double Unders

Or

“Open Road”

AMRAP 20:

30 AbMat Sit-ups

20 Wall Balls 9/7

100 Meter KB Farmers Carry 24’s/16’s

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WOD – Friday 18/10/19

By |October 31st, 2019|

“Merry Go Round”

Teams of 3 complete the following…

50-40-30-20-10-10-20-30-40-50

Assault Bike

Wall Balls 9/7

Kettlebell Swings 24/16

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