wod & info

Tues 30th Sept 14

Posted by:

Today’s Workout Of The Day Is

Thruster
3-3-3

Then

8min Ladder
3 T2B
3 Thrusters 45/30
3 burpees
6 T2B
6 Th
6 B
9,9,9,12,12,12 and so on.

Post 3RM and how far up the ladder you got.

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9

Mon 29th Sept 14

Posted by:

Today’s Workout Of The Day Is

‘Nancy’

For time

5 rounds of

400m Run
15 OHS 42.5/30

Post time to comments.

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13

Sat 27th Sept 14

Posted by:

Today’s Workout Of The Day Is

‘Team Wod’

Post score to comments.

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1

Fri 26th Sept 14

Posted by:

Today’s Workout Of The Day Is

AMRAP in 18mins
3 Hang power cleans 60/40
5 S2OH
7 Back Squat
30 Double unders

Post number of rounds to comments.

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12

Thurs 25th Sept

Posted by:

‘Skills’

Or catch up with any missed Wod’s.

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0

Wed 24th Sept 14

Posted by:

Today’s Workout Of The Day Is

Split Jerk
1-1-1

Then

5RDS
30 sec Russian KB swings 32/24
30 sec rest
30 sec Burpees
30 sec rest

Your score is max KB swings and max burpees. Post 1RM and score to comments.

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21

Tues 23rd Sept 14

Posted by:

Today’s Workout Of The Day Is

For time

3RDS of

20 Box jumps 24/20
20 Pull-ups
20 HR Press-ups
20 Squats
600m run

Post time to comments.

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18

Mon 22nd Sept 14

Posted by:

Today’s Workout Of The Day Is

Back Squat
3×3

Then

‘Death by clean & jerk’

Climb the ladder till you cannot complete the given reps in the given minutes

Min 1 – 1 C&J 60/40
Min 2 – 2 C&J
Min 3 – 3 C&J
Min 4 – 4 C&J ………and so on.

Post weight and how far up the ladder you got.

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34

Sat 20th sept 14

Posted by:

Today’s Workout Of The Day Is

‘Team Wod’

Post score to comments.

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4

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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15
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