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Archive for August, 2016

Thursday 1.9.2016

kb clean and jerk tec 15min 10m shuttle run x 2 10 hip touch 20 bear crawl 10 hollow body rocks 10m broad jump

wednesday 31.8.2016

18-15-12-9-6-3 squat clean 60/42.5kg bar muscle ups burpee box jumps toes to bar

Tuesday 30.8.2016

snatch 2-2-2-2 13min 20 wall balls 20/14 8 hang snatch 42.5/30 2 rope climb

monday 29.8.2016

overhead squat 3-2-1-1 8 rounds 200 run 5 burpees 5 situps 20 double unders ghd tec 2×30

Sunday 28.8.2016

open box 10am-12pm

Saturday 27.8.2016

8am WOD instructors choice laneway entry only

Friday 26.8.2016

handstand pushup tec 12 ring pushups/adv ring handstand pushups 15 back squats 80/55 20 burpees 9 ring pushups 18 back squats 20 burpees 6 ring pushups 21 back squats 20 burpees

Thursday 25.8.2016

kb snatch and clean tec 4 rounds 400m run 10 ring rows 20 hollow body rocks 10 back ext

Wednesday 24.8.2016

15 wall balls 20/14 30 snatchs 50/35 15 wall balls 30 toes to bar 15 wall balls 30 kb swing 32/24 15 wall balls 30 toes to bar 15 wall balls 30 snatch 15 wall balls 100 double unders

Tuesday 23.8.2016

clean and jerk 3-3-3-3 double under tec 5min 12min amrap 30 double under 2 chest to bar 4 pullups 6 toes to bar