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Friday 1st April 2016

3/31/2016

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S&C: Squat-Clean: 1RM
WOD "TOMMY V"  (re back: 16.10.15)
complete for time:
21 Thrusters > 12 Rope-climbs > 15 Thrusters > 9 Rope-climbs > 9 Thrusters > 6 Rope-climbs
rope height=50mtrs. rx: wgt= 52.5/35kg. scaled: wgt=40/25kg
Finisher: 8min 25mtr Sled intervals in groups of 3 (60/40kg)

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Thursday 31st March 2016

3/30/2016

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GS+S&C: 5x: 2 TGU p/s > max Strict Pull-ups
WOD: Chipper; complete for time:
800mtr Row > 30 Bench > 20 Dead-Lift > 40 mtr HSW

rx: Bench=1x b'wgt, DL=1.5x b'wgt, HSW=4x 10mtrs / scaled: Bench=1/2 b'wgt, DL=b'wgt, HSW=10 WCs
6.40pm OLLY & SQUAT class: Snatch + 1x20
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Wednesday 30th March 2016

3/29/2016

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GS: TUs + HSPU ... S&C: Power-Clean: 5 x 6
WOD: 15 min AMRAP
5 HSPU > 5 Air-Squats > 50 DUs
10 HSPU > 10 Air-Squats > 50 DUs
15 HSPU > 15 Air-Squats > 50 DUs
20 HSPU > 20 Air-Squats > 50 DUs
25 HSPU > 25 Air-Squats > 50 DUs...etc.

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Tuesday 29th March 2016

3/28/2016

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GS: Circle-ups
S&C: Shoulder the Stone: 5x 3reps EMOM, then Strict Press: 2-2-2-1-1-1-1

WOD: 12 min AMRAP
1 Circle-up > 2 BMU > 3 C2B > 4 TTB

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Monday 28th March 2016

3/27/2016

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Skill RMU/false grip
S&C: Squat-Snatch: 2-2-2-2-2-2
WOD: "NANCY" 5RFT: 400mtr Run > 15 OHS (45/30kg)
re back: 28.9.15

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Sunday 27th March 2016

3/26/2016

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Friday 25th March 2016

3/24/2016

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S&C: Clean & Jerk: 3-3-3-3-3-3
WOD: GOOD FRIDAY CHIPPER :)
complete for time:
50Cal Row > 40 C&J > 30 C2B Pull-ups > 20mtr HSW > 30 Pistols > 40 KBS > 50Cal Row

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Thursday 24th March 2016

3/23/2016

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GS: RMU tech/ 4x5
S&C: Squat-Snatch: 5x 4 EMOM working at 50% 1RM

WOD: "AMANDA" 9-7-5 for time: RMU > Snatch (61/43kg)


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Wednesday 23rd March 2016

3/22/2016

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1min max's: DU / TTB / WB
Tech: Bear-complex
WOD: BEAR COMPLEX
1 rep= Power-Clean>Front-Squat>S2OH>Back-Squat>S2OH
5x5 or 5x7 (t&g)

Finisher: 2k Run for time
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Tuesday 22nd March 2016

3/21/2016

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GS: Pistols  S&C: Dead-Lift: 3-3-3-3-3-3
WOD: 5RFR (20min)
Burpee Box-J ova > Pistols > cal Row > Pull-ups

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  • Home
    • Contact
    • OUR TEAM
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  • Schedule
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  • KIDS & TEENS
  • eight week SUMMER SHRED