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Archive for April, 2016

Friday 29/4/16

Open Tec 15min 20min EMOM Even Minutes 2 Clean & Jerk 70% of 1 RM Odd Minutes 7 Burpees

Thursday 28/4/16

Rope Climb Tec 2 Rounds 2min Row 2min 100 Run 2min Situps

Wednesday 27/4/16

21-18-15-12-9-6-3 Thruster 45/32.5 Chest to bar at end of every 2 mins do 40 double unders 40min Time cap

Tuesday 26/4/16

Snatch 3-3-3-3   3 Rounds 400m run 6 Turkish get ups

monday 25.4.2016

”JACK”   20min AMRAP   10 push press 52.5/37.5kg 10 kb swing 24/16 10 box jumps 24/20

ANZAC DAY 25/4/16

8am ANZAC WOD lane way entree ”JACK” 20min AMRAP 10 push press 52.5/37.5 10 kB swing 24/16 10 Box jumps 24/20

Sunday 24.4.2016

Open box 10am-12pm

Saturday 23.4.2016

9am WOD instructors choice

Friday 22/4/16

Power Snatch 2-2-2-2 10 Alt D/B snatch 15/10 2 Man maker 15/10

Thursday 21/4/16

Hang Power Cleans 3-2-1-1 5 rounds 200m Run 20 Alt Sand bag over shoulder 30/20