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Sunday, July 5, 2015

WOD Monday 6th July

Strength
Back Squats 8, 6, 4, 4 

21, 15, 9 
Wall Balls & Box Jumps 

10 minute AMRAP 
10 x GTOH 
10 x OHWL 
10 x Knees 2 Elbows 

Tuesday, June 30, 2015

Tuesday 7th July




Strength/Skill: 
Push Press 8, 6, 4, 4 

EMOM 
Cleans - x 5 HEAVY 

WOD 
3 rounds for time 
20 x Burpees 
15 x Box Jumps 
10 x OHS


WOD Saturday 4th July


Partner session and BIG night out simples!

WOD Friday 3rd July

Strength

Strict Press 

Paired with 30 seconds Hand Stand holds 

Partner session
30:30 x 4 rounds each (30 seconds work:30 seconds rest) 
- Air Squats 
- Sit Ups 
- Burpees 
- Press Ups 

WOD 
6 rounds of (45/60)
6 x Deadlifts 
6 x Cleans 
6 x Front Squats 


WOD Thursday 2nd July

Strength:
Front Squats 

Ring work 
- holds 
- dips 
- L Sits 

EMOM
10 x Press Ups 
5 x Chest 2 Bar pull ups 

WOD 
21, 15, 9 
Deadlifts 
400 Run 

Tuesday, June 2, 2015

WOD Tuesday 30th June

Strength & Skills
Floor Press 

6 minutes of 
30:30 work:rest 
Bicep curls

EMOM: 6 Minutes
5 x Knees 2 Elbows 
8 x Burpees

WOD 
For time
21, 15, 9 
OHWL 
GTOH 

WOD Monday 29th June




Strength
Deadlifts 

EMOM: 8 minutes 
Kettlebell Complex 

WOD 
21, 15, 9 
Pull Ups & Wall Balls