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Archive for November, 2016

Thursday 1.12.2016

Hip mobility handstand tec 4 rounds 400m run 20 sec handstand hold 20 sec l sit

Wednesday 30.11.2016

”Marston” amrap in 20 min 1 deadlift 185/130kg 10 toes to bar 15 bar facing burpees

Wednesday 30.11.2016

”MARSTON” Amrap 20min 1 deadlift 185/130kg 10 toes to bar 15 bar facing burpees

Tuesday 29.11.2016

Power Snatch 2-1-1-1-1 10min amrap 30 double under 15 power snatch 35/25

Monday 28.11.2016

front squat 3-3-3-3 10 rounds 5 strict pullups ADV 8kg Kettle bell 10 hand release pushups ADV2 20” incline pushups 20 squats finish 20 toes to bar 20 situps

Sunday 27.11.2016

open box 10am-12pm

Saturday 26.11.2016

8am WOD laneway entry only instructors choice

Friday 25.11.2016

Deadlift 3-3-3-3 15 min amrap 5 deadlift 5 hang power clean 5 front squat 5 push press 5 back squat finish 30 toes to bar

Thursday 24.11.2016

Shoulder mobility max plank hold x2 Row 500m 21-15-9 pull ups burpees Row 500m

Wednesday 23.11.2016

Run 200m 20 wall balls 20/14lb 10 power clean 60/42.5kg 20 wall balls run 200m 20 box over 10 power clean 20 box over run 200m 20 toes to bar 10 power clean 20 toes to bar run 200m 20 hand release pushups 10 power clean 20 hand release pushup run 200m