1. "Push Press"
3 - 3 - 3 - 3 - 3
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2. As Many Rounds as Possible in 15 Minutes of -
25 x Box Jumps 24/20"
20 x Wall Ball 10/7kg
15 x Kettlebell Swings 24/16kg
"Keep rippin in this week"!
WOD - Wednesday, 23rd July, 2014
1. "Back Squat"
3 - 3 - 2 - 2 - 2 - 2 - 2 - 3 - 3
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2. As Many Rounds as Possible in 7 Minutes of -
8 x Burpees (To a Pull Up Bar)
8 x Toes to Bar
8 x Thrusters 40/30kg
WOD - Tuesday, 22nd July, 2014
1. "Chelsea"
Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats.
If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.
If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.
WOD - Monday, 21st July, 2014
1. "Power Clean"
Perform 1 set every 90 seconds
3@80% - 2@85% - 2@85% - 1@90% - 1@90% - 1@90% - 2@85% - 2@85% - 3@80% - 3@80% - 2@80% - 2@80%
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2. As Many Rounds as Possible in 10 Minutes of -
8 x Clean and Jerk 40/30kg
30 x Double Unders
WOD - Saturday, 19th July, 2014
1. "Bench Press"
8 - 8 - 8
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2. In teams of 2, for time -
50 x Push Ups (Partner holds top of the push up)
50 x Toes to bar (Partner hangs from the pull up bar)
50 x Back Squat 60/40kg (Partner holds bar in Back Rack)
200m Partner Carry
WOD - Friday, 18th July, 2014
1. "Front Squat"
3@80% - 2@85% - 2@80% - 2@80%
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2. As Many Rounds Possible in 15 Minutes of -
20m Handstand Walk or Handstand Hold (Barbell Hold Overhead - scaling option)
Run 200m (50m Shuttles)
WOD - Thursday, 17th July, 2014
1. In teams of 6, For Time -
50 x Burpee Box Jumps 24/20"
50 x Slam Ball
50 x Kettlebell Swings 24/16
100 x Squats
100 x Sit Ups
Row 6 KM
Each Team will send two team members onto the first movement at the start of the wod. The next two members cannot move on to the first movement until the first pair have finished. IE Box Jumps.
The third pair will be the same.
A pair cannot move to the next movement until the pair ahead have finished their station.
At the end of the sit ups each team will have a rower to complete 6KM.
When the first pair finish the sit ups they can immediately start rowing, swapping in any team mate available at any time until the 6KM is complete.
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