WOD Thursday 14/12/2017

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HAPPY BIRTHDAY MICHELLE!!

In teams of 2-3 complete the following,

10 team rounds for time of:
100m Partner carry
14 Deadball ground to over the shoulder, 35kg (25kg)

-All athletes work together, reps do not have to be evenly distributed.
-One ball per team.
-Ball must be tossed over the shoulder at full extension.

Post loads and team time to comments.

WOD Wednesday 13/12/2017

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A) Overhead squat
10-10

Bar taken from the deck.

B) “Jeremy”

21-15-9 reps for time:
Overhead squats, 42.5kg (30kg)
Burpees

Post loads and time to comments.


WOD Tuesday 12/12/2017

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Wear a 20kg (10kg) vest for an extra challenge.

Post time to comments.

WOD Monday 11/12/2017

3 Rounds for time of:
100 Double unders
10 Snatch, 60kg (42.5kg)

Post load and time to comments.


WOD Saturday 09/12/2017

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In teams of 3-4 complete the following,

Accumulate in 20mins, total reps of:
Dumbbell cluster, 22.5kg (15kg)
Pacesetter rows, 15cals (10cals)

Rx’d+ = 25kg (17.5kg)

-Pacesetter controls the speed of the rotation.
-One set of dumbbells per team.
-Score is total team cluster reps completed in allocated time.

Post team load and reps completed to comments.

WOD Friday 08/12/2017

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OUR HOLIDAY TIMETABLE IS LISTED IN THE “NEWS AND EVENTS” SECTION ABOVE FOR OUR MEMBERS TO ACCESS OVER THE CHRISTMAS/ NEW YEAR PERIOD.

HAPPY BIRTHDAY KATIE MACK!!

21-18-15-12-9-6-3 reps for time of:
Box jump overs, 24″ (20″)
200m Sandbag carry, 25kg (15kg)

Post load and time to comments.

WOD Thursday 07/12/2017

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Turkish get-up
1-1-1-1-1-1-1-1-1-1

-One rep each side.
-Use a barbell if you are looking for an extra challenge.

Post loads for working sets to comments.