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November
03
Thursday

W.O.D – VICTORIA PARK

W.O.D – VICTORIA PARK

1 km Time Trial
21 Pull Ups
21 Box Jumps
21 Push Ups
2 min rec
15 Pull Ups
15 Box Jumps
15 Push Ups
2 min rec
9 Pull Ups
9 Box Jumps
9 Push Ups

 BE INSPIRED –

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November
02
Wednesday

W.O.D

W.O.D –

100 Squat Clean Press 50k/25k
Evertime the bar is put down, perform 5 Burpees

Gym Skill –
3 max attempt ring L-sits w dragon flags

 BE INSPIRED –

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November
01
Tuesday

W.O.D

 

Gymnastic Skill –
Dbl Unders 5 x 50

W.O.D –

21 PullUps
21 Burpees
21 Bounds
15 Burpees
15 Bounds
9 Pull Ups
9 Burpees 
9 Bounds

30 x 60sec ea plank/side plank 

BE INSPIRED –

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October
31
Monday

W.O.D

Gymnastic Skill –
High Box Jump 1RM

W.O.D 5 Rounds –

2 x Rope Climbs
4 x Pistol Squat ea
8 x Snatch Squat 40k/20k

Toes to Bar 3 x Max attempt

INSPIRATION –

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October
29
Saturday

W.O.D – CROSSFIT TOTAL

W.O.D – CROSSFIT TOTAL
Back Squat
Shoulder Press
Deadlift

The total sum of your best 3 attempts

500 Dbl Unders for time

BE INSPIRED

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October
28
Friday

W.O.D – HELEN

Strength – Barbell Turkish getup
5,3,3,1,1,1

W.O.D – HELEN
3 Rounds for time
Run 400m
21 KB swings 24kg/16kg
12 PullUps

BE INSPIRED –

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October
27
Thursday

JACOBS LADDER

W.O.D – 30min AMRAP
10 Burpees at the bottom
5 Handstand Push Ups at the top

 INSPIRATION –

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October
26
Wednesday

W.O.D

Strength – Back Squats
5,3,3,1,1,1

W.O.D 10 min AMRAP
5 Clean and Jerk 60kg/40kg
10 Pull Ups

WORDS TO LIVE BY –

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October
25
Tuesday

W.O.D – ‘The Seven’

Skills Practice –
Handstand holds

W.O.D – ‘The Seven’

7 Handstand Push Ups
7 Thrusters 60kg/40kg
7 Knees to Elbows
7 Deadlifts 110kg/84kg
7 Burpees
7 KB Swings 20kg/12kg
7 Pull Ups

INSPIRATION –

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October
24
Monday

CONGRATULATIONS ALLBLACKS

 

http://www.youtube.com/watch?v=brk_RHoWlmk

 

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