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WOD- Saturday 30 August, 2014

8am WOW Session

9am Cafe Breakfast


 

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WOD-Friday 29 August, 2014

FITNESS/RISE/PERFORMANCE
A/T


 

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WOD-Thursday 28 August, 2014

FITNESS
Technique
Push Press
10:00 AMRAP of:
10 Push Press
10 Burpee Box Jumps
Rest 5:00
5:00 AMRAP of:
10 Push Press
10 Burpee Box Jumps

RISE/PERFORMANCE
15min Hang Power Clean Tech
10mins Pistol tech/Gymnastics squats
WOD 20 min AMRAP
3 Wall Walks
6 Pistols/Gymnastics Squats
9 Hang Power Cleans (30/40)
12 Deadlifts (30/40)


 

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WOD-Wednesday 27 August, 2014

FITNESS
Skill
8:00 EMOM of:
Even: 10-15 Situps
Odd: 200m Run
Technique
Sumo Deadlift High-Pull
5RFT
400m Run
25 KB SDLHP
25 Supermans

RISE/PERFORMANCE
5×5 Strict Press
5×5 Strict Pull Ups (as heavy as possible or bands if needed)
WOD – 15 min AMRAP
10 Push Press (30/40)
15 Burpees over bar 
10 Ring Rows
15 box jumps


 

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WOD-Tuesday 26 August, 2014

FITNESS
Technique
Double Under
Partner WOD
30:00 AMRAP of:
20 WBS
40 ABmat SItups
60 Double Unders

RISE/PERFORMANCE
Core activation:
30 sec on 30 sec off Hollow X3
30 sec on 30 sec off Reverse Hollow X3
15 sec on 15 sec off Bar Hollow X3
15 sec on 15 sec off Bar Reverse Hollow X3
Gymnastic tech: 15mins Toes to Bar
WOD 5 rounds for time:
400m run
20 Front squat (30/40)
5 T2B (work connecting/linking movement- undercut if needed)
10 Power cleans (30/40)
5 T2B (work connecting/linking movement- undercut if needed)


 

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WOD-Saturday 23 August, 2014

SHARE THE PAIN WEEK

7am WOW Session (at centre)

NO 8am session OR Cafe Breakfast this week only

 

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