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WOD – Tuesday 23rd December 2014

FITNESS/RISE/PERFORMANCE
Team WOD:
75 Wall Balls – Wall Sit
75 Pull-ups – Plank
75 KB Swings– Sit-ups (50)
75 Box Jumps – Hollow Hold
75 Calorie Row – Leg Lifts (50)
While one partner works, the other holds or does the core skill.
Switch between the two to complete total reps.


 

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WOD – Monday 22 December 2014

FITNESS
Partner Wod
10 x 200m sprints
90 x Dynamic lunges
80 x Sit ups
70 x wall balls
60 x Burpees
50 x push ups
4 x 250 rows
3 x partner sled push
2 x 400m plate carry
100 x box jumps

RISE/PERFORMANCE
Partner Wod
10 x 200m sprints
90 x Dynamic lunges with bar
80 x V ups
70 x wall balls
60 x Burpees
50 x push ups
4 x 500 rows
3 x partner sled push
2 x 400m plate carry
100 x box jumps

 

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WOD – Wednesday 17 December, 2014

FITNESS
5 rounds for time
20 MedBall front squat 
10 Med ball pushup
20 Med ball situps
400m run / 20 cal bike 

RISE/PERFORMANCE

3 rounds for time 
10 muscle ups /c2b / pullups
40 wall balls
20 shoulder to overhead 60/40
40 box jumps 24/20


 

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WOD – Tuesday 16 December, 2014

FITNESS
10-1
Kb SDLHP
Kb swings
Kb presses
200m run
20m bear crawl

RISE/PERFORMANCE

Skill HSPU,  t2b  15 mins 
Teams 3 – 15min amrap
60 hspu /pushups
60 t2b / k2e 
60 deadlifts 110/70 – 100/60 – 70/50
Buy out 1km team run together


 

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WOD – Saturday 13 December, 2014

8am WOW Session


9am Cafe Breakfast


 

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WOD – Friday 12 December, 2014

FITNESS/RISE/PERFORMANCE

HELL WEEK *No 6pm Session

6pm REVOLUTION X CHRISTMAS PARTY


 

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