WOD

Thursday November 27th

Rope Climb Practise

Trap 3 raise – 4 x 12

A.

7 minute AMRAP of:

10 Box jumps

30 Double unders

2x 20m Sprint

 

 

 

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Wednesday November 26th

A1. Deadlift – 4 x 12 @ 4010, Rest 90s between sets

 

B.

1000m Row

25 Burpees

25 push Ups

25 KB swings

25 sit ups

500m Row

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Tuesday November 25th

A1. Single Arm Front Rack KB step up- 4 x 12E @ 4010, Rest 60s

 

B.

2 sets of (rest 2 minutes btw sets):

6 minute AMRAP of:

20 Wall Balls

10 Toes to bar

5 Box jumps

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Monday November 24th

A1. Pull Ups – 4 x 12 @ 4010

A2. Band Pull Apart – 4 x 12

B.

21-15-9 reps of:

Thrusters

Burpees

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Sunday November 23rd

A. Snatch Tech

 

B.

10-1 Reps of:

Push ups

20m sprint

sit ups

20m sprint

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Saturday November 22nd

A. Pistol Squats – 4 x 10E, Rest 60s

 

B.

12 sets of:

1 x 20m sled push every 120s

C.

3 sets of (60s rest btw sets):

1 minute of lunges

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Friday November 21st

A1. Deadlifts – 4 x 10 @ 4010

 

B.

21-15-9 reps of:

KB Swings

Burpees

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