wod & info

Thurs 24 April 14

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Skills Day

or achance to catch up on any missed workouts since Monday

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0

Wed 23 April 14

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Today’s Workout of the Day is:

Front Squat @80% of 1rm
5×5

then;

For Time,
2 Rds
20 Squats with plate – 20/15
200m run with plate
20 STOH with plate

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23

Tues 22 April1 4

Posted by:

Today’s Workout of the Day is:

JT
21-15-9
HSPU
Ring Dips
Press-ups

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26

Mon 21 April 14

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Today’s Workout of the Day is:

Thruster
5-5-3-3-1-1

Amrap 3min:
8 Thruster – 40/20
4 Strict Pull-ups
rest 1min
Amrap 3min: 6 Thruster – 50/30
6 Kipping Pull-ups
rest 1min
Amrap 3min: 4 Thruster – 60/40
8 Chest to bar Pull-ups

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***GYM OPEN 10-4 OPEN GYM FORMAT***

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16

Sat 19 April

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Today’s Workout of the Day is:

Team Wod

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4

Fri 18 April 14

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Today’s Workout of the Day is:

Nate

Amrap 20min:
2 Muscle Ups
4 HSPU
8 KB Swings – 32/24

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26

Thurs 17 April 14

Posted by:

Skills Day

or a chance to catch up on any missed workouts since monday

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10

Wed 16 April 14

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Today’s Workout of the Day is:

Hang Power Clean 3RM
Max Effort HPC @70% of 3rm

3x Sets
15 GHD Hip Ext
15 GHD Situp

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33

Tues 15 April 14

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Today’s Workout of the Day is:

Gymnastic Skillwork

For Time,
3 Rds
10 TTB
10 Alternate Pistols
10m Handstand Walk

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19

Mon 14 April 14

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Today’s Workout of the Day is:

Overhead Squat
5-4-3-2-1

OMEM 8min:
3 OHS @50% of 1rm
20 DUs

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