Wednesday 4th May 2016

Warm-up 2 Rounds 150m Row Duck walk the green 10 Good Mornings 10 Superman raise Strength Deadlift (6x2) Conditioning 500RR For time 500m Row 500m Run WOD 20 Min Time Cap 10! Calorie Dyne Box Jump 36/24 (24/18) 100m Farmers Carry after each round 32/24 (28/20,24/16)
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Tuesday 3rd May 2016

Warm-up 2 Rounds 10 Cal Air dyne 10 Dislocates 10 Push ups 10 Sec bar hang Strength Strict Press (5x3) Conditioning 5 mins AMRAP Wall Ball 20/14 (14/12,12/8) WOD AMRAP 20 Mins 20 Calorie Row 20 Lateral Barbell Burpees 20 Power Cleans 60/40 (50/30,40/20) 20 Toes to Bar (knee raise,Sit up) 20 Push Jerks 60/40…
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Monday 2nd May 2016

Warm-up 2 Rounds 20 Double unders 10 Jumping Squats Lunge the green 10 Sec pole squat Strength Back Squat (5x4) Conditioning Annie 50-40-30-20-10 Double-unders Sit-ups WOD Helen 3 Rounds for time of: 400m Run 21 Kettlebell Swings 24/16kg 12 Pull-ups
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Friday 29th April 2016

Warm-up 2 Rounds Duck walk the green 10 Jumping Squats 50m Stride left 50m Stride right Strength Front Squat (5x3) Conditioning 150 Double unders (Time) WOD 10! Calorie Row Deadlift 100/70 (70/50) Box Jump 36/24 (24/18)
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Thursday 28th April 2016

Warm-up 2 Rounds 150m Row 10 Supine scap pull up 10 Dislocates 10Sec bar hang Strength Chinese Row (5x4) Conditioning 8 x 50m Sprint Walk back recovery WOD 2 Rounds of 21 Calorie Row 15 Pull ups (assisted,supine) 9 Clusters 50/35 (40/25,30/15) Straight into 2 Rounds of 21 Calorie Air dyne 15 Pull ups (assisted,supine)…
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