WOD

Shoulder Press
EMOM for 10 Min

3 Shoulder Press

WOD

15*12*9*6*3

Strict Pull Ups

Push Press 42.5Kg/30Kg

* 25 Air Squats *

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WOD

Partner WOD

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WOD

Shoulder Press

EMOM for 10 Min

3 Shoulder Press

WOD

6 Strict Pull Ups

12 Floor Press 42.5Kg/30Kg

18 Med Ball Sit Ups 20lb/14lb

AMRAP 15 Mins

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WOD

2 Min on 1 Min Rest

Prowler

Plate Carry

Sled Pull

Waiter Carry

WOD

"12 Min Plate Ladder"

1, 2, 3, 4, etc

Plate GTO 20Kg/15Kg

Plate OH Lunge

Plate Box Step

Plate Sit Up

Post Reps to Comments

WOD

Skill Work

Pistols

WOD

15 Push Press 42.5Kg/30Kg

15 Box Jump Overs 24"/20"

AMRAP 5 Mins

Row 250 Metres

25 Med Ball Sit Ups 20lb/14lb

AMRAP 5 Mins

Run 75 Metres

15 Plate Squats 15Kg/10Kg

AMRAP 5 Mins

8 Pull Ups

16 KBS 28Kg/20Kg

AMRAP 5 Mins

Rest 2 Mins Between Each AMRAP

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WOD

Back Squat

2   2   2   2   2   2   2   2   2   2   2   2   

WOD

Run 300 Metres

10-9-8-7-6-5-4-3-2-1

Burpee Bar Hop

Front Squat 50Kg/35Kg

HRPU

Run 300 Metres

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WOD

Named Partner WODs
Partner "Fran"
42-30-18
Thrusters 42.5Kg/30Kg
Pull Ups
Rest 3 Mins
Partner "Annie"
100-80-60-40-20
DU
Sit Ups
Rest 3 Mins
Partner "Grace"
60 Clean and Jerk 62.5Kg/42.5Kg

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