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WOD-Saturday 22 November, 2014

8am WOW SESSION

9am Cafe Breakfast


 

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WOD-Friday 21 November, 2014

FITNESS/RISE/PERFORMANCE
A/T


 

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WOD-Thurdsay 20 November, 2014

FITNESS
Suprise WOD

RISE/PERFORMANCE
Track day- The streets
Block – 5 mins rest
William – 4 min rest
Gough – 3 mins rest
Fox -2 mins rest
Peel 1min rest
Then 3x 400m 1:1 work rest

 

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WOD-Wednesday 19 November, 2014

FITNESS
Suprise WOD

RISE/PERFORMANCE
EMOM 10 mins
Push jerk + 2 Split jerks As heavy as possible
Strength endurance
4×9 Thrusters – 5kg heavier than last time
Wod
2 rounds 15 min cut off ( use same weight and bar) rx 60/40 40/30
500m row
10 Front squats
10 front rack lunges with same bar
10 shoulder to overhead
10 deadlifts
10 hang power cleans

 

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WOD-Tuesday 18 November, 2014

FITNESS
Suprise WOD

RISE/PERFORMANCE
Snatch tech warm up 10 mins
EMOM 10 mins
Hang Snatch – Full Snatch- OHS
Skill – Buttterly C2B –Kipping C2B – Pull ups
50 For time 5 min cut off
Wod
10 mins
15 Power snatch 35/25
30 DU
Rest 5 mins
5 mins
15 Power snatch
30 DU


 

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WOD- Monday 17 November, 2014

FITNESS
Suprise WOD

RISE/PERFORMANCE
Strength
20 mins to hit 1 rm Snatch grip deadlift
Strength endurance – 6 min cut off
140 Wall balls 70 wall balls
Wod
20 min Amrap
5 Power cleans 80/60 60/40
10 T2B
15 wall balls


 

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