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Archive for September, 2013

Tuesday 01/10/13

For Time: 70 Handstand Pushups + EMOTM (Every Minute On The Minute) 20 Double Unders   Technique: Kipping Pullups

Monday 30/09/13

Front Squat: 20min to find your #3RM Then For Time: 30 Clusters (Squat Clean Thruster) 70/50kg   Technique: Handstand Pushups

Sunday 29/09/13

REST DAY – Cam taking a snooze during the 24 wods! Open Box 10 am  – 12 noon

Saturday 28/09/13

9 am Technique Class 9:30 am WOD Happy Birthday to our instructor Emma! Since she is in the UK she has sent you all a birthday WOD! 5 Rounds for time of: 50 Double Unders 30 Box Jumps 10 Burpee Pull ups 100m Medicine Ball Run 24lb / 14lb To finish….. Partner piggy backs, 1 […]

Friday 27/09/13

4 Rounds For Time: 50 Double Unders 20 Pistols (Single Leg Squat)   Technique: Overhead Squat

Thursday 26/09/13

12min AMRAP 3 Handstand Pushups 7 Hang Snatch 42.5/30kg 15 Box Jumps 24/20 inch   Technique: Muscle Up

Wednesday 25/09/13

For time: 20 Squat Cleans 60/42.5kg 20 Pull ups 20 Deadlifts 20 Bar Facing Burpees 20 Box Jumps 30/24 inch 20 Ring Dips 20 Hang Cleans 60/42.5kg   Technique: Kipping Pull ups  

Tuesday 24/09/13

3 Rounds of: 400m Run 21 Push Press  42.5 / 30kg   To finish: Split Jerk Technique ADVANCE: 2-3-4-5 @ 40%

Monday 23/09/13

7 Rounds  of: 10 Pull ups 10 Push ups 10 Sit ups 10 Squats   To finish: Wall ball technique

Sunday 22/09/13

REST DAY   Open Box 10am  – 12 noon