Friday 12th February 2016

Warm-up 2 Rounds 10 Drop squat 10 HPC 10 Empty bar press 10 Empty bar jumping back squat Strength Bear Complex (8x1) Power Clean Front Squat Push Press Back Squat Second Push Press Conditioning 150 Double unders (Time) WOD 25 Min Time cap 4 rounds for time 20 overhead squats* 50/35 (40/25,30/15) 20 box jump…
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Thursday 11th February 2016

Warm-up 2 Rounds 10 Dislocates 10 Empty Bar press 10 Kip Swing 10 Banded retraction Strength Split Jerk (6x2) Conditioning 5 Rounds 20 Dynamic Lunge 100m Sprint WOD For time 9 bar muscle-ups (assisted,jumping) 21 push jerks 50/35 (40/25,30/15) 7 bar muscle-ups (assisted,jumping) 15 push jerks 50/35 (40/25,30/15) 5 bar muscle-ups (assisted,jumping) 9 push jerks…
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Wednesday 10th February 2016

Warm-up 2 Rounds 10 Cal Dyne lunge the green 10 Spiderman Stretch 10 Sec t-spine stretch Strength Deadlift (5x3) Conditioning 500RR (Time) For time 500m Row 500m Run WOD 30 min Total WOD timecap (for both rounds) For time 50 Calorie Row 40 Deadlift 80/60 (60/40, 40/20) 30 Box Jumps 24/18" 20 Front Squats 80/60…
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Tuesday 9th February 2016

Warm-up 2 Rounds 10 Drop Squat 10 Empty bar hang clean 10 Jumping Squat 10 Superman raise Strength Clean (5x3) Squat or power depending on ability Conditioning 10 Rounds 200m Row 30 sec rest WOD 15 MIN AMRAP 5 Power Cleans 70/50 (60/40,50/30) 10 Burpees 15 Wallballs 20/14 (14/12,12/8)
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Monday 8th February 2016

Warm-up 2 Rounds 10 Dislocate 10 Sec pec stretch on pole 10 Push up 10 Scap push up Strength Bench Press (4x8 (4010 tempo)) Conditioning 7 Min AMRAP 7 Situp 25m sprint WOD 25 Min time cap For time 250m Row 50 Double Unders (singles) 40 Box Jump 24" 30 HSPU (assisted, 60 HRPU) 250m…
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