WOD

WOD 1
In 10 Mins
Row 1000 Metres
Then AMRAP
10 Box Jumps 24"/20"
10 KBS 28Kg/20Kg

WOD 2
Sprint 100 Metres
8 Ring Press Ups
16 Lunges
24 Med Ball Sit Ups 20lb/14lb
AMRAP 12 Mins

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WOD

Partner WOD
50 Hang Power Clean 50Kg/30Kg
50 Skips
50 Plate GTO 20Kg/15Kg
50 Runs (10 Metres)
50 Wall Ball 20lb/14lb
50 Pull Ups
50 Calorie Row
50 Med Ball OH Lunges 20lb/14lb
50 Goblet Squats 20Kg/12Kg
50 Shoulder Press 20Kg/15Kg
2 Burpees each time Bar/Plate/KB/Wall Ball put down, failed Skip, Come off Pull Up Bar, etc.

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WOD

Choose One
Row 500 Metres TT
Run 400 Metres TT
Cycle 1000 Metres TT

WOD
Run 400 Metres/Row 500 Metres
10 HRPU
15 Russian KBS 28Kg/20Kg
20 Alternate Lunges
25 Med Ball Sit Ups 20lb/14lb
5 Rounds for Time

WOD

Movement Standards
Thruster
Burpee
Box Jumps

WOD
20-18-16-14-12-10-8-6-4-2
Thrusters 25Kg/20Kg
5 Burpees
2-4-6-8-10-12-14-16-18-20
Box Jumps Overs 24"/20"

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WOD

Gym Closed Today Due to Family Funeral

WOD

Movement Standards
Squat
Press Up
Pull Up
 
WOD
"Cindy"
5 Pull Ups
10 Press Ups
15 Squats  
AMRAP 20 Mins

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WOD

Partner WOD
50 Burpees
100 STO 40Kg/20Kg
100 Med Ball Sit Ups 20lb/14lb
100 Ring Rows
100 Squats
100 10 Metre Shuttles
200 Med Ball Twists 20lb/14lb
Time Cap 30 Mins (Add 1 sec for each rep not completed)

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