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October
11
Tuesday

VICTORIA PARK

 

1km time trial + 50 dynamic sit ups

2 min recovery

1km time trial + 50 toes to bar
2 min recovery

1km time trial + 50 plank get ups

WORDS TO LIVE BY –

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October
10
Monday

W.O.D

Power Clean

3,3,3,1,1,1

WOD –  2 Rounds
50 KB Swings 20kg/12kg
40 Push Ups
30 OH Lunge 20kg/10kg
20 Chin Ups
10 Thrusters 40kg/20kg

WORDS TO LIVE BY –

http://www.youtube.com/watch?v=HzASICfBOlU&feature=player_embedded

 

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October
08
Saturday

W.O.D ‘NANCY’

 

Gym Skill – 3 x Max effort handstand push ups

W.O.D ‘NANCY’ 5 rounds

15 x OH squat 4okg/20kg
400m run

WORDS TO LIVE BY –

“The harder you work, the harder it is to surrender.”
Vince Lombardi

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October
07
Friday

W.O.D FRIDAY

Gym Skill – 3 x Max effort Muscle Ups

W.O.D AMRAP 15 mins

5 x Deadlift (BW)
10 x Thrusters (60%)
15 x Wiper (BW)

WORDS TO LIVE BY –

Always make a total effort, even when the odds are against you.
Arnold Palmer

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October
06
Thursday

W.O.D ‘HELEN’

 

Gym Skill – 3 x Max effort push ups

W.O.D ‘HELEN’ 5 rounds

400m Run
21 kb swings 24kg/12kg
12 Pull Ups

WORDS TO LIVE BY –

“Just keep going. Everybody gets better if they keep at it.”
Ted Williams

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October
05
Wednesday

W.O.D WEDNESDAY

 

Military press 3 x 5 +20 reps @ 60%

W.O.D: pairs work out (break no. into even increments)
100 dbl unders
100 pull ups
100 push ups
100 Tyre flips
100 crunches
100 dbl unders

WORDS TO LIVE BY –

“Experience tells you what to do; confidence allows you to do it.”
Stan Smith

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October
04
Tuesday

W.O.D TUESDAY

Deadlift 3 x 5 + 20 reps @ 60%

WOD 5 rounds

3 Thrusters 60kg/30kg
6 Burpees
9 Toes to Bar
12 kettle bell swings 24kg/16kg

WORDS TO LIVE BY –

Don’t practice till you get it right, practice till you can’t get it wrong

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October
03
Monday

W.O.D FOR MONDAY

 

Back squats 3 x 5 + 20 reps @ 60%

WOD – AMRAP 15mins
5 x Squat cleans 60k/40k
10 x Chin Ups

WORDS TO LIVE BY –

 It is a rough road that leads to the heights of greatness.
-Seneca

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October
01
Saturday

Saturday

Front Squat
5 x 5 85%

WOD

1 x Rope Climb
21 Squat clean 20/40
21 Burpees
21 Chins
1 x Rope Climb
15 Squat clean 20/40
15 Burpees
15 Chins
1 x Rope Climb
9 Squat clean 20/40
9 Burpees
9 Chins 

WORDS TO LIVE BY –

Being weak is a choice … live strong

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September
30
Friday

Friday : THE FILTHY FIFTY

Bench Mark WOD For Time

50 Jumping Chins
50 KB Swings 16kg
50 Walking Lunges
50 Knees to Elbow
50 Push Press 20kg Bar
50 Back Extensions
50 Wall Ball 8kg Ball
50 Burpees
50 Dbl Unders

WORDS TO LIVE BY 

The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before.
-Steve Young

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