WOD

Skill Work

Pistols

WOD

20 DU's

4 Deadlift 100Kg/75Kg

8 Pull Ups

12 Box Jumps 24"/16"

16 Med Ball Sit Ups 20lb/14lb

AMRAP 24 Mins

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WOD

Back squat
2   2   2   2   2   2   2   2   2   2

WOD
Run 400 Metres
10-9-8-7-6-5-4-3-2-1
Plate GTO 20Kg/15Kg
Plate Box Steps 20"/16"
HRPU's
Run 400 Metres

Post Weights and Time to Comments

WOD

OHS
In 15 Min Find 1RM OHS

WOD
"Nancy"
Run 400 Metres
15 OHS 43Kg/30Kg

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WOD

500 Metre Row TT

WOD 1
7 Goblet squats 24Kg/16Kg
7 KBS
7 Round the World
7 KB Press Ups
7 Rounds for Time

WOD 2
10 Box Jumps 24"/16"
30 DB PP 20KG/12.5Kg
6 Shuttle Runs
20 Box Jumps
20 DB PP
4 Shuttle Runs
30 Box Jumps
10 DB PP
2 Shuttle Runs

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WOD

WOD
10 OH Plate Lunges 15Kg/10Kg
2 Sled Pulls 60Kg/40Kg
AMRAP 4 Mins
10 Push Press 40Kg/25Kg
10 Pull Ups
AMRAP 4 Min
10 Wall Ball 20lb/14lb
20 Med Ball Twists 20lb/14lb
AMRAP 4 Mins
Row 150 Metres
15 Abmat Back Extensions
AMRAP 4 Mins
15 DB Box Steps 15Kg/10Kg
10 HRPU's
AMRAP 4 Mins
1 Mins Rest Between Rounds

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WOD

Skill Work
HSPU's

WOD
15 DU's
3 MU's
15 KBS 28Kg/20Kg
3 HSPU's
15 Plate Squats 15Kg/10Kg
AMRAP 15 Mins

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WOD

WOD 1
7 Power Clean 50Kg/35Kg
7 Front Squats 50Kg/35Kg
7 TTB
7 Rounds for time

WOD 2
45 Box Jumps 20"/12"
45 OH Plate Lunges 10Kg/5Kg
30 Box Jumps 24"/16"
30 OH Plate Lunges 15Kg/10Kg
15 Box Jumps 30"/20"
15 OH Plate Lunges 20Kg/15Kg

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