Friday 16th September 2016

Warm-up 2 Rounds 10 Cal Air dyne 10 Empty bar hang clean 10 sec Bar hang 10 Superman raise Strength Power Clean (5x2) Conditioning 150 Double unders (Time) WOD 10 Min AMRAP 10 Goblet Squat 24/16 (20/16) 10 Burpees 10 Goblet Squat 24/16 (20/16) 10 Box Jumps 24 (18) Straight into 5 Mins max Calorie…
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Thursday 15th September 2016

Warm-up 2 Rounds 100m Run 10 Push Up 10 Scap retraction 10 Sec Bar hang Strength Bench Press (6x2) Conditioning Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# 12 Min Time Cap WOD 21-15-9 Air dyne Calories Box Jump 24/24 (18/18) KB Swing 24/16 (16/12,12/8) 2 Rope Climb after each round (lay down…
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Wednesday 14th September 2016

Warm-up 2 Rounds 10 Cal Row 10 Good Morning 10 Spiderman Lunge 10 Superman Raise Strength Deadlift (5x3) Deadlift (1x1) Conditioning Air dyne 20:40 (Calories) 10 Rounds Air dyne 20 Sec work 40 Sec rest WOD With a constantly running clock 5 Min AMRAP at 0.00 750m Row Buy-In In remaining time complete AMRAP 9…
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Tuesday 13th September 2016

Warm-up 2 Rounds 20 Double unders 10 Dislocates 10 Sec Bar hang 10 Empty bar press Strength Push Press (5x3) Conditioning Beep Test (AMRAP - Rounds and Reps) WOD 4 Rounds of 15 Calorie Air dyne 25m OH walking lunge with Plate 25/20 (20/15,15/10) 5 Strict HSPU (kipping,scaled)
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Monday 12th September 2016

Warm-up 2 Rounds 10 Cal Air dyne 10 Jumping Squat 10 Sec pole squat Lunge the Green Strength Back Squat (5x3) Conditioning 5min Burpees (AMRAP - Reps) AMRAP 5 mins Burpees WOD 15 Min AMRAP 10 Wall Ball 20/14 (14/12,12/8) 10 HR Push Up 10 Sit up 10 Calorie Row
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