WOD – Wednesday 18/07/18

By |July 17th, 2018|

In Pairs Complete:

42 Deadlifts @ 100/70

42 T2B

1000m Row

30 Deadlifts

30 T2B

750m Row

18 Deadlifts

18T2B

500m Row

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WOD – Tuesday 17/07/18

By |July 16th, 2018|

A.

E3MOM for 12min

12x strict Press @60-65%

B.

For Time:

30-20-10

Hang BB Cleans @ 45/30

Push Press @ 45/30

200m Run at end of each round

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WOD – Monday 16/07/18

By |July 15th, 2018|

A.

E3MOM:

4×6 Front Squats @ 70-75%

B.

3 Rounds For Time:

12 C2B

24 Wallballs @ 9/7

48 Double Unders

14min cap

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WOD – Friday 13/07/18

By |July 12th, 2018|

A.

E3MOM:

5×3 Deadlift @ 85%

B.

For Time:

30-20-10

Deadlift @ 100/70kg

Box Jumps @ 30/24″

Session Focus:

Scale the deadlift weight accordingly, you should choose a weight that you can perform a minimum of 5 unbroken reps from fresh & with good form.

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WOD – Thursday 12/07/18

By |July 11th, 2018|

A. E3MOM:

5×5 Strict Press @ 75%

B.

30 Minute AMRAP:

In Teams of 3 Waterfall Style

20/14 Calorie Row

20 Down Ups

20 Air Squats

(1 minute rest after everyone finishes the squats)

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WOD – Wednesday 11/07/18

By |July 10th, 2018|

‘Leg Burner’

A.

E3MOM:

4×8 Front Squats @ 70%

B.

E3MOM:

3×20 Alternating Step out Kettlebell Lunges @ 24/16kg in each hand

C.

6 Minute AMRAP:

2,4,6,8,10,12……

Dumbbell Front Squats @ 22.5/15kg

T2B

Score = Reps

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WOD – Tuesday 10/07/18

By |July 9th, 2018|

A.

E3MOM:

5×3 Hang Power Snatch @ 80% of 1RM Snatch

B.

21-15-9

DB Hang Power Snatch L Arm @22.5/15

DB Hang Power Snatch R Arm @ 22.5/15

800-400-200

Metre Run

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WOD – Monday 09/07/18

By |July 8th, 2018|

A.

15 -20 minutes to work up to a heavy Bench Press

B.

5 Rounds of:

12 Strict Pull-Ups

24 Press Ups

12 Strict Press @ 42.5/30kg

24 Sit Ups

20min Time Cap

Scaling Options:

Lighter weight/Banded Pull Up

Session Focus:

Todays focus is to work on the strict strength that is so important for building a strong foundation and maintaining training longevity.

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WOD – Friday 06/07/18

By |July 5th, 2018|

“Now You Can Sandbag The WOD”

In Pairs

800m Sandbag Run 20/15

80 Sand Bag Cleans

80 HR Push Ups

80 Sand Bag Squats

80 T2B

80 Sand Bag Box Step Overs 20”

800m Sand Bag Run

30min time cap

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WOD – Thursday 05/07/17

By |July 4th, 2018|

A.

E3MOM 5×2 Bench Press @ 90%

3mins on, 3mins off x4

25/20cal Row

12 over erg Burpees

ME Wall Balls 9/7

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