Thursday 31 07 2014

Shoulder Press 3-3
Front Squat 2-2

AMRAP 10min of:
3 HSPU
6 Thrusters @ 50% of Front Squat 2RM
6 Chest To Bar Pullups

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By |July 31st, 2014|WOD| Comments

Wednesday 30 07 2014

Snatch 1-1-1-1-1-1-1

6 Rounds for a time of:
5 Muscle Ups
10 Deadlifts @ 80% of Backsquat 4RM

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By |July 30th, 2014|WOD| Comments

Tuesday 29 07 2014

Clean and Jerk 1-1-1-1-1

4 Rounds for a time of:
5 Push Press @ 80% of 4RM
10 Wall Ball Shots 20/14lb
15 Pullups

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By |July 29th, 2014|WOD| Comments

Monday 28 07 2014

Back Squat 4-4

10 Rounds for a time of:
5 Kettlebell snatch 24/16kg
5 Deck Squats

Rx+ Single Leg

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By |July 28th, 2014|WOD| Comments

Saturday 26 07 2014

“SMALL”
3 Rounds for time of:
1000m Row
50 Burpees
50 Box Jumps, 24″
800m Run

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By |July 26th, 2014|WOD| Comments

Friday 25 07 2014

Gymnastics Skills Bar/ Ring Muscle ups

EMOM 5Min of:
10 Sec Super Man
10 Sec Hollow rock
10 Sec Super Man
10 Sec Hollow rock

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By |July 25th, 2014|WOD| Comments

Thusrday 24 07 2014

Sumo Deadlift High Pull 3-3-3-3

Complete as many rounds as possible in 20 minutes of:
10 Wall Ball 20lb (14lb)
20 Kettlebell Swing 24kg (16kg)

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By |July 24th, 2014|WOD| Comments

Wednesday 23 07 2014

Snatch 2-2-2-2

5 rounds for time:
5 Handstand pushups
10 Pistols
15 Pullups

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By |July 23rd, 2014|WOD| Comments

Tuesday 22 07 2014

Back Squat 4-4-4-4
Floor Press 3-3-3

10 Rounds for time:
1 Rope Climb
6 Burpees
50 Double Unders

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Brock’s First Rope Climb

By |July 22nd, 2014|WOD| Comments

Monday 21 07 2014

“Grace”
For time:
30 reps Clean & Jerk, 61kg(43kg)

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By |July 21st, 2014|WOD| Comments