wod & info

Fri 19th Sept 14

Posted by:

Today’s Workout Of The Day Is

‘Nate’

AMRAP in 20mins of

2 Muscle-ups
4 HSPU
8 KB swings 32/24

Post number of rounds to comments.

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0

Thurs 18th Sept 14

Posted by:

‘Skills’

Or catch up on any missed Wod’s.

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5

Wed 17th Sept 14

Posted by:

Today’s Workout Of The Day Is

In 15mins find a 1RM
Push press

Then

AMRAP in 12mins of
5 push press @ 65% BW
30 Double unders
10 T2B

Post 1RM and number of rounds to comments.

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16

Tues 16th sept 14

Posted by:

Today’s Workout Of The Day Is

Deadlift
3-3-3

Then

‘Diane’
21-15-9
Deadlift 100/70
HSPU

Post 3RM and time to comments.

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14

Mon 15th Sept 14

Posted by:

Today’s Workout Of The Day Is

3 Rounds of

1min Thruster 20/15
1min Box-over 20″
1min Alt DB Snatch 20/15
1min Burpees
1min Pull-ups
1min rest

Your score is total reps.

Post score to comments.

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25

Sat 13th of Sept 14

Posted by:

Today’s Workout Of The Day Is

‘Team Wod’

Post score to comments.

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1

Fri 12th Sept 14

Posted by:

Today’s Workout Of The Day Is

In 12mins find a 1RM Power snatch for today

Then

AMRAP in 12mins
3 Power snatch @ 55% of 1RM from today
5 Pull-ups
10 Press-ups
15 Squats

Post 1RM and rounds to comments

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18

Thurs 11th Sept 14

Posted by:

‘Skills’

Or catch up on any missed Wod’s.

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2

Wed 10th Sept 14

Posted by:

Today’s Workout Of The Day Is

Overhead squat
3×3

Then for time

21-15-9
OHS 45/30
Pull-ups

Post weight used and time to comments.

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25

Tues 9th Sept 14

Posted by:

Today’s Workout Of The Day Is

‘Kelly’

For time

5 rounds of
400m Run
30 Box-jumps 24/20
30 Wallball 9/7

Post time to comments.

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21
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