Monthly Archives: August 2016

Tuesday 30/08/2016

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Workout

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Conditioning

Wod A 

Isabel

For Time 

30 Snatch 60/40kg

(5 Min Time Cap)

Wod B

BST Grace” 

For Time 

30 Squat Clean & Jerk 60/40kg

(10 Min Time Cap)

 

Friday 26/08/2016

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Workout

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Conditioning 

Wod A 

10 Min Alt EMOM 

Min 1: 25 Wall Balls 10/7.5kg

Min 2: 20 V-ups

Wod B

3 Rounds For Time 

8 OHS 50/35kg

6 SDHP 50/35kg

4 S-OH 50/35kg

 

Thursday 25/08/2016

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Workout

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Conditioning

Buddy Wod 

30 Min AMRAP 

(Alternating Rounds

10 Thrusters 40/30kg

10m KB OH Lunge (right arm) 24/16kg

3 Bar Muscle up

10 m KB OH Lunge 24/16kg

 

 

Wednesday 24/08/2016

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Workout

Aja Barto, South Central

Aja Barto, South Central 


Strength

Build up to a Heavy Single (7min)

Power Clean + Power Jerk


Conditioning

Wod 

5 Rounds For Time 

5 Deadlift

4 Power Clean

3 Front Squat

2 Jerk

10 Burpee

Rx= Body Weight

Int= 75% BW 

Beg= 50% BW 

(17 Min Cut Off)

 

 

Tuesday 23/08/2016

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Workout


Conditioning

Wod 

For Time 

30 Power Snatch 40/30kg

500m Run

30 Ring Dip

500m Run

30 Power Snatch 40/30kg


After Party

3x 20sec Hollow Hold

3x 30sec Arch Hold

 

 

Monday 22/08/2016

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Workout

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Conditioning

Wod 

Tabata Madness

20 sec Max reps, 10 sec Rest (x8 sets)

-Box Jumps 24″/20″

1 Min Rest 

-Pull up

1 Min Rest

-Air Squat

1 Min Rest

-HSPU

 

Thursday 18/08/2016

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Workout

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Conditioning

Buddy Wod

For Time 

(Work Down and Up the Ladder) 

100 Double Unders

75 SDHP 45/30kg

100 Wall Balls

75 Toes-Bar

100 KB Swings 24/16kg

75 Push Press 45/30kg