WOD: 13/07/16

Warm Up/ Mobilise Clean Technique Olympic Lifting: Clean 12 Minutes to establish a 2RM Clean, touch and go (any variation) Accessory: Clean Pull Every 90sec for 5 Rounds: 3 Clean Pull @ 105% of 2RM MetCon: 10 – 1 reps of Hang Power Clean (35/50) Bar Over Burpees Time Cap: …

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WOD: 12/07/16

DELOAD WEEK Warm Up/ Mobilise Strength: Back Squat 5@60% / 5@65% / 5@70% of 1RM Accessory: Weighted Step Ups 8/leg x 3 (AHAP) / Rest 1min MetCon: 27 – 21 – 15 – 9 reps of Cal Row Wall Ball (6/9) Box Jump (20/24″) Time Cap: 15 Minutes

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WOD: 11/07/16

DELOAD WEEK Warm Up/ Mobilise Strength: Push Press Lift Every 90sec 5 @ 60% / 5 @ 65%/ 5 @ 70% of 1RM Accessory/ Core: Turkish Get Up 5 Each Arm (AHAP) Time Cap: 6 Minutes MetCon: 5 Rounds for time 20 Double Unders (2:1 SS) 15 Sit Ups 10 …

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WOD: 09/07/16

Warm Up/ Mobilise Partner WOD: Within a 30 Minute Window Complete: Buy In – 1500m Row (1 person works/ 1 person DL Hold @ 60/80) 50 – 40 – 30 – 20 – 10 reps of: Goblet Squat (16/24) Plate GTOH (15/20) *200m Wall Ball Carry between each round (6/9)* …

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WOD: 08/07/16

Warm Up/ Mobilise Strength: Pull Ups/ Press Ups EMOM: 10 Minutes Even: 3-5 Strict Pull Ups Odd: 5-10 Strict Press Ups Gymnastic Development: HSPU Wall Walk + ME Hold x 3 / Rest 1 Minute between efforts MetCon: AFAP: 20 Minutes 100 Burpees Over the Rower In remaining time: Max …

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WOD: 07/07/16

Warm Up/ Mobilise Strength: Deadlift EMOM: 12 Minutes 2 Deadlift @80% 1RM (If Known) Accessory: Bulgarian Split Squat 8/Leg x 3 (AHAP) / Rest 1min Skill: Toes to Bar – 10min on technique, progressions and scales MetCon: AMRAP: 10 Minutes 5 Toes To Bar 10 Alternating Front Rack Lunge (35/50) …

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WOD: 06/07/16

Warm Up/ Mobilise Clean & Jerk Technique Olympic Lifting: Clean & Jerk 15Min to build to a heavy single (any variation) MetCon: ‘GRACE’ For Time: 30 Clean & Jerk (40/62) Time Cap: 12 Minutes

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WOD: 05/07/16

Warm Up/ Mobilise Strength: Strict Press EMOM: 10 Minutes 3 Strict Press (Maintain Weight) Accessory: Single Arm Supported Row 8/side x 3 (AHAP) Rest 1 Min between sets Skill: Pull Ups 5-10 Mins on Kipping, progressions and scales MetCon: 21 – 15 – 9 Hand Release Press Ups Pull Ups …

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WOD: 04/07/16

Warm Up/ Mobilise Strength: Front Squat 15mins to find a 3RM Accessory: Barbell Good Morning 8 Rep x 3 (AHAP) Rest 1 Minute MetCon: 3 Rounds For Time 30 Wall Ball (6/9) 20 KB Box Step Over (12/16@20″) 100m Run Time Cap: 12 Minutes  

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WOD: 01/07/16

Warm Up/ Mobilise Push Jerk Technique Strength: Push Jerk 12 Mins to work to a heavy single Gymnastic Development: EMOM: 6 Minutes Even: Static Ring Hold – 10-30sec Odd: Wall Walk + Hold – 10-30sec Skill: Ring Dips, Double Unders, KB Snatch MetCon: For Time 60 Double Unders (2:1 SS) …

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