WOD Saturday 19/08/2017

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DUE TO THE FIRE AND SMOKE WE WILL BE CLOSED SATURDAY MORNING. WE HOPE EVERYONE IS SAFE AND WELL :)

Home WOD,

Each minute on the minute for 10mins:
ODDS: Burpees
EVENS: Sit-ups

Post total reps for each to comments.

WOD Friday 18/08/2017

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‘Isabell’

For time: 

30 snatches, 60kg (42.5kg) 

Finisher: 

For time: 50 calorie row 

WOD Thursday 17/08/2017

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Paleo nachos!!

10 x 1min rounds:
3 Overhead squats, 60kg (42.5kg)
Sprint 50m
Max reps, Box-jumps, 24″ (20″)

Rest precisely 2 minutes between each round.

Post load and reps for box-jumps for each round to comments.

WOD Wednesday 16/08/2017

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A) Strict press
3-3-3-3

-From the racks.

B) Back squat
3-3-3-3

-From the racks.
-Superset reps.

Post all loads for working sets to comments.

  
  

WOD Tuesday 15/08/2017

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As many rounds as possible in 12mins of:
9 Dumbbell deadlifts, 25kg (17.5kg)
6 Burpees
3 Dumbbell power cleans, 25kg (17.5kg)

-One set of dumbbells per person.

Post load, rounds and reps completed to comments.


WOD Monday 14/08/2017

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“Barbara”

5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between each round.

J-rod 2.57/3.40/4.16/4.25/5.05 rxd
Ellie 4.26/4.16/5.03/5.39/5.44 rxd

Post times for each round to comments.

WOD Saturday 12/08/2017

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“White”

5rds for time of:
3 Rope ascents, 15ft
10 Toes to bar
21 Overhead walking lunge, 20kg (10kg) plate

Post load and time to comments.