Monthly Archives: July 2015

Friday 31/07/2015

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Workout

image


Double The Fun Friday!

Wod 1

Isabel

For Time

30 Snatch Adv(60/40kg) Int(40/30kg) Beg(30/20kg)

(10 Min Cap)

 

Wod 2

Grace

For Time

30 Clean & Jerk Adv(60/40kg) Int(40/30kg) Beg(30/20kg)

(10 Min Cap)

 

 

Thursday 30/07/2015

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Workout


Buddy Day

Wod 1

For Time

100 Wall Ball Toss 10/5Kg

Men 4 Meters, Ladies 3 Meters

(5 Min Cap)


Wod 2

For Time

9-15-21-28

Synchronized Burpee over Bar

Buddy Push Press 80/60 Kg

(11 Min Cap)


Wod 3

5 Min AMRAP

Accumulate Max points

pull up – 1 point

Push up – 1 point

T2B – 1 point

K2E – 1 point

HSPU – 3 points

C2B pull up – 3 points

5 meter HS Walk – 10 points

Muscle up – 10 points

 

 

 

 

 

 

 

Monday 27/07/2015

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Workout


Technique

Hang Power Clean


Workout of the Day

“DT”

5 Rounds For Time

12 Deadlifts

9 Hang Power Cleans

6 Push Press

Adv(70/45kg) Int(55/35kg) Beg(40/25kg)

(15 Min Cap)

 

 

 

Friday 24/07/2015

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Workout

image


Workout of the Day

Filthy 50

For Time

50 Box Jumps 24″/20″

50 Jumping Pull ups

50 KB Swing 16/12kg

50 Walking Lunges

50 Knees to Elbows

50 Push Press 20/15kg

50 KB Straight leg Deadlifts 16/12kg

50 Wall Balls 10/5kg

50 Burpees

50 Double Unders

 

(30 Min Cap)

 

 

 

Wednesday 22/07/2015

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Workout


Strength

Push Up Plank 1min

T bridge 45 sec p/s

3 Sets


Workout of the Day

Wod 1

Tabata

Wall Balls 10/5kg (Max reps)

 

Wod 2

8 Min AMRAP

30 Burpees

60 Double Unders

 

 

 

 

Tuesday 21/07/2015

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Workout


Strength

Superset: 

Ring Dips 8-8-8-8

Push Up 10-10-10-10


Workout of the Day

For Time 

21-15-9

Front Squat (Rx) 69/40kg (Int) 40/30kg

SDHP (Rx) 32/24kg (Int) 24/16kg

 

(12 Min Cap)