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December
22
Thursday

DOUBLE W.O.D

 

WOD 1 ISABEL
30 snatches for time 60k/30k

WOD 2 KELLY modified
800m run
30kb swings 32k/16k
30 dips
3 Rounds

ISABEL –

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December
21
Wednesday

W.O.D – HEAVY FRAN

 

Jerk 5,3,3,1,1,1

W.O.D – HEAVY FRAN

21-15-9
Thrusters 60kg
Pull Ups weighted Vest or Belt

HEAVY FRAN –

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December
20
Tuesday

W.O.D LUMBERJACK

 

 

W.OD – LUMBERJACK

20 x Deadlifts 80k/45k
400m Run
20 x KB swing 24k/16k
400m Run
20 x OH Squats 30k/20k
400m Run
20 x Burpees
400m Run
20 x Chest To Bar Pull Ups
400m Run
20 x Box Jumps
400m Run
20 x Squat Cleans 30k/20k
400m Run

LUMBERJACK WOD –

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December
19
Monday

W.O.D – BIG JAKE

W.O.D – BIG JAKE

10 x Jacobs Ladder
10 x Burpees at the bottom of the hill
5 x HSPU

HOW TO DO HSPU WITH POWERBANDS –

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December
17
Saturday

W.O.D

 

Skill Practise –
Turkish Get Up

W.O.D

1 x Rope Climb
2 x Turkish Get Up 24k/12k
3 x Clean Press 40k/20k
4 x Tyre Flip 
1km row for time

BE INSPIRED –

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December
16
Friday

W.O.D

W.O.D
3 x Max Effort Push Ups
Block Run
3 x Max Effort strict pull ups
Block Run
Max Effort Plank 

INSPIRATION  –

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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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