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W.O.D |
| January 31st, 2010 under Uncategorized. [ Comments: none ]
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Back Squat 1-1-1-1-1-1-1 reps
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W.O.D For Time: |
| January 31st, 2010 under Uncategorized. [ Comments: none ]
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102.5kg Deadlift, 15 reps
50 Pull-ups
102.5kg Deadift, 12 reps
40 Pull-ups
102.5kg Deadlift, 9 reps
30 Pull-ups
102.5kg Deadlift, 6 reps
20 Pull-ups
102.5kg Deadlift, 3 reps
10 Pull-ups
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W.O.D 3 Rounds for Time of: |
| January 31st, 2010 under Uncategorized. [ Comments: none ]
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50 Double-unders
50 Back extensions
Slam Ball Practice
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W.O.D 3 Rounds for Time of: |
| January 31st, 2010 under Uncategorized. [ Comments: none ]
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62.5kg Clean and Jerk x 10 reps
30 GHD situps
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W.O.D. ‘FRAN’ 21-15-9 Reps for Time of: |
| January 12th, 2010 under Uncategorized. [ Comments: none ]
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Thrusters 42.5kg Men / 32.5kg Ladies
Pull-ups
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W.O.D. 1-1-1-1-1-1-1 Reps of: |
| January 12th, 2010 under Uncategorized. [ Comments: none ]
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Power Clean & Jerk
(max weight possible for 1 Rep, do it 7 times)
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W.O.D. 5 Rounds for Time of: |
| January 12th, 2010 under Uncategorized. [ Comments: none ]
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50 Wall Ball Shots 5/10kg
25 Pull-ups
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W.O.D. 3 Rounds for Time of: |
| January 12th, 2010 under Uncategorized. [ Comments: none ]
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12 Muscle-ups
75 Squats
Goog Luck to Jack, started his Officer training at Sandhurst!!! Joining the Para’s.
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W.O.D. ‘MARY’ |
| January 4th, 2010 under Uncategorized. [ Comments: none ]
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Max Rounds in 20 minutes of:
5 HSPU
10 one legged squats (alternating)
15 Pull-ups
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W.O.D. ‘Barbara’ |
| January 3rd, 2010 under Uncategorized. [ Comments: none ]
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5 Rounds each for time of:
20 Pull-ups
30 Press-ups
40 Sit-ups
Rest exactley 3 minutes between rounds.
Good Luck to George, off to India for 5 months. Have fun mate!!!
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