WOD

WOD
10 DU's
20 Walking Lunges
20 Med Ball Sit Ups 20lb/14lb
20 Med Ball Twists 20lb/14lb
5 Rounds for Time

WOD 2
Row 500 Metres
30 Wall Ball 20lb/14lb
40 KBS 24Kg/16Kg
50 Thrusters 20Kg/15Kg
Row 500 Metres

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WOD

WOD 13.4
3 Clean and Jerk 61Kg/43Kg
3 Toes to Bar
6,6/9,9/12,12 etc
AMRAP 7 Mins

WOD
Row 250 Metres/ Run 150 Metres
10 KBS 24Kg/16Kg
10 Wall Ball 20lb/14lb
10 Rebounding Box Jumps 25"/17"
AMRAP 18 Mins

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WOD

In 15 Mins Find 1RM Thruster

WOD
Run 150 Metres
10 Burpee Bar Hops
8 Deadlifts 50Kg/35Kg
4 Hang Power Clean 50Kg/35Kg
2 Front Squats 50Kg/35Kg
5 Rounds for Time

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WOD

WOD 1
50 Sit Ups
50 HRPU's
50 DB Hang Clean Push Press 20Kg/12.5Kg 
50 Ring Rows
2 Rounds for Time

WOD 2
Row 500 Metres
20 KBS 24Kg/16Kg
20 OH lunges 15Kg/10Kg
3 Rounds for Time

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WOD

Clean
EMOM for 12 Mins
3 Hang Power Cleans 60Kg/40Kg
3 Box Jumps 33"/25"

WOD
3 Shuttle Runs
6 Shoulder Press 40Kg/25Kg
9 Pull Ups
15 Squats
6 Rounds for time

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WOD

WOD
12-11-10-9-8-7-6-5-4-3-2-1
DU's
Push Press 42.5Kg/30Kg
Med Ball OH Lunges 20lb/14lb
Med Ball Twists 20lb/14lb
Med Ball Sit Ups 20lb/14lb

Tabata Row

WOD

Front Squat
2   2   2   2   2   2   2   2   2   2

WOD
10 Wall Ball 20lb/14lb
20 DB Snatch (10 R, 10 L) 25Kg/15Kg
40 Metre Farmers Walk 2 * 15Kg/10Kg Plates

4 Rounds for Time

Post Weights and Time to Comments