WOD

WOD 1
3 Shuttle Runs
10 Bench Press 50Kg/30Kg
10 Pull Ups
5 Rounds for Time

WOD 2
7 KB Press Ups
7 KBS 24Kg/16Kg
7 Goblet Squats 24Kg/16Kg
7 KB Twists 24Kg/16Kg
7 Rounds for time

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WOD

Skill Work
Pistols

WOD
"Jack"
10 Push Press 52.5Kg/37.5Kg
10 KBS 24Kg/16Kg
10 Box Jumps 25"/17"
AMRAP 20 Mins

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WOD

Box Squat
In 15 Min find 1RM Box Squat

WOD
60 Metre Sprint
10 HRPU's
10 Pull Ups
10 Med Ball Sit Ups 20lb/10lb
AMRAP 12 Mins

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WOD

Deadlift
1   1   1   1   1   1   1   1   1   1

WOD
Row 500 Metres
21-15-9
Deadlift 50% 1RM
HRPU's
Bench Hops
RUN 300 Metres

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WOD

WOD 13.5
15 Thrusters 43Kg/29Kg
CTB Pull Ups
AMRAP 4 Mins
If 90 Reps reached, AMRAP extended by 4 Mins, etc

WOD 2
3 Shuttle Runs
15 Bench Press 50Kg/30Kg
30 Sit Ups
4 Rounds for Time

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WOD

Skill Work
HSPU's

WOD
50-40-30-20-10
DU's
KB Swings 24Kg/16Kg
Box Jumps 25"/17"
Med Ball Twists 20lb/14lb

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WOD

WOD 1
Row 500 Metres
40 Squats
30 Sit Ups
20 Press Ups
10 Pull Ups
Rest 3 Mins Repeat

WOD 2
4 Burpee Bar Hops
6 OHS 30Kg/20Kg
10 Ring Rows
AMRAP 8 Mins

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