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December
15
Thursday

W.O.D

Strength 5-3-3-1-1-1
Back Squat

W.O.D
1 km row then 21-15-09
Squat Clean Press 30kg/20kg
Toes 2 Bar
HR Push Ups

BE INSPIRED –

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December
14
Wednesday

W.O.D

 

W.O.D
12-10-8-6-4-2
Thrusters 40kg/20kg
Sit ups
Box Jumps
Sprint 100m

3 x Max effort dips

HOW TO DO THRUSTERS

http://www.youtube.com/watch?v=4OhqIGYqELk

 

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December
13
Tuesday

W.O.D

Snatch 5,3,3,1,1,1

W.O.D
500m Run
50 OH Squats 30kg/20kg
50 Ring Dips
50 Toes to Bar
500m Row

BE INSPIRED –

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December
12
Monday

W.O.D

W.O.D

5 Rounds
10 Push Press 40kg/20kg
10 Box Jumps 32inch
10 Chins
100m OH walk 50kg/25kg

3x 500m row in pairs 

BE INSPIRED –

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December
10
Saturday

SATURDAY TRIPLE HEADER

WOD 1
10 min AMRAP
10 Thrusters
10 HR Push Ups

WOD 2
100 skips
50 kb swings 20kg/12kg
40 BW squats
30 OH Lunge 20kg/10kg
20 Box Jumps
10 Pistol Squats 5ea
100 skips

WOD 3
21-15-9
Jumping Chest to Bar
Burpees
Sit Ups

BE INSPIRED

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December
09
Friday

FRIDAY DOUBLE HEADER

DIANE
21/15/9
Deadlift 100kg/70kg
Handstand Push Up

RYAN
5 Rounds
 7 Muscle Ups
21 Burpees

THIS IS HOW DIANE IS DONE – 

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December
08
Thursday

W.O.D

Strength
Back Squats 5 x 5

W.O.D
2 Rounds for time
H/S Push Ups x 4
Burpee/Box Jump x 8
OH Lunge 10kg/20kg x 16
K.B Swings 12kg/20kg x 32
Dynamic Sit Ups x 64

BE INSPIRED –

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December
07
Wednesday

W.O.D – EVA

Mobility Prep

W.O.D – EVA
5 Rounds
800m
30 swings 24kg/16kg
30 Pull Ups

INSPIRATION –

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December
06
Tuesday

W.O.D – JACOB’S LADDER

 

W.O.D – JACOB’S LADDER
30 min AMRAP

1 Stair + 1 Hill
2 Stairs + 1 Hill
3 Stairs + 1 Hill
etc.

BE INSPIRED –

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December
05
Monday

W.O.D

Skill Practise Dbl Unders

W.O.D
3 Rounds

50 Dbl Unders
20 KB Swing 20k/12k
20 Hand Release Push Ups
20 OH Lunge 20k/10k
20 Sit Ups

 

 

 

 

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