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February
15
Wednesday

W.O.D

 

Skills Practise -Rope Climb 

W.O.D
3 Rounds
15 Ring Dips
15 Burpees
O.H Carry 100m 40kg/20kg
For Time

Core max effort hollow

GAMES ARE COMING –

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February
14
Tuesday

W.O.D

 

W.O.D

1km time trial
30 x Burpee Box Jumps
1 km time trial
40 x Toe to Bar
1 km time trial
Hand stand walk 50 m

GAMES ARE COMING –

 

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February
13
Monday

W.O.D

Strength Front Squat
5,3,3,1,1,1

W.O.D
50 HSPU
50 KB Swing 24kg/16kg
50 Sit Ups 
For Time 

 GAMES ARE COMING –

 

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February
12
Sunday

REST DAY


 

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February
11
Saturday

W.O.D

W.O.D

Team vs Team
20 Burpees
50 Tyre Flips
20 Burpees
50 Thrusters 30kg/20kg each
20 Burpees
20 Toes to Bar 

Best of 2 Rounds with a decider if necessary.

 GAMES ARE COMING –

 

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February
10
Friday

W.O.D

 

W.O.D

Block Run
5 x Rope Climbs 
Block Run
10 x Squat Clean Press  75kg/40kg
Block Run
20 x HSPU

GAMES ARE COMING –

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February
09
Thursday

W.O.D

Strength – Dead Lift
5,3,3,1,1,1

W.O.D
AMRAP 15mins
5 x Pull Up
10 x Burpee
20 x OH Lunge 20kg/10kg

GAMES ARE COMING –

 

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February
08
Wednesday

W.O.D

W.O.D

Power Snatch Ladder
Add 1 rep every minute on the minute until failure

5km row relay in teams
While 1 team member rows the other team member does a half block run then swap over.

GAMES ARE COMING –

 

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February
07
Tuesday

W.O.D – TOMMY V

 

Skills practice –
Double unders 
HSPU
3 x max effort

W.O.D – Tommy V 
For time
21 Thrusters 50kg/30kg
12 Rope Climbs
15 Thrusters 50kg/30kg
9 Rope Climbs
9 Thrusters 50kg/30kg
6 Rope Climbs

THE GAMES ARE COMING –

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February
06
Monday

W.O.D

Skill Practice 3 x max effort
Muscle Up

W.O.D

DeadLift 90/50kg
Burpees
AMRAP  10mins Ascending 3 reps at a time

GAMES ARE COMING –

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