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November
25
Friday

W.O.D

Skills – Handstand Holds for time

W.O.D
21,18,15
Burpees
Thrusters 50kg/30kg

INSPIRATION –

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November
24
Thursday

W.O.D

WOD

Run 1.6km
50 PressUps
50 Dynamic Sit Ups
50 Air Squats
Run 1.6km
For time 

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November
23
Wednesday

W.O.D

 

Skills – Kipping Pull Ups

W.O.D – 3 Rounds for Time

15 Power Cleans 4okg/20kg
15 Box Jumps
Run 400m

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November
22
Tuesday

W.O.D

 

W.O.D – 15 AMRAP

100 Double Unders
3 Ring Dips
3 Squat Cleans 40kg/20kg
6 Ring Dips
6 Squat Cleans etc, increasing by 3 repetitions until time has finished.

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November
21
Monday

W.O.D

Strength – Overhead Squat
5 x 5

W.O.D – AMRAP 20mins
5 Handstand PushUps
10 PullUps
20 Airsquats

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November
19
Saturday

WOD

 

 

WOD

5 x Block Run
Recovery between sets

3 x max effort pull ups

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November
18
Friday

WOD

5×5 Back Squat @ 85%

WOD 3 Rounds
20 Deadlifts 40k/20k
20 Toes to Bar
20 Burpees

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November
17
Thursday

WOD – FRAN

 

Clean & Jerk
5,3,3,1,1,1

WOD – FRAN
21-15-9
Thrusters
Pull ups

Core Strength
3×15 Hollow Body Rocks
3×15 ea Crawler

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November
16
Wednesday

W.O.D

W.O.D – Victoria Park

1 x Park Run
50 Chin Ups
10o Push Ups
200 squats
1 x Park Run

INSPIRATION –

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November
15
Tuesday

W.O.D

W.O.D –

20mins AMRAP
5 Burpees
10 Pull Ups
15 Thrusters 20k/30k
20 Sit Ups

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