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Tuesday 28th July – WOD results

July 29, 2015

A) Power Snatch: 5 x 5 reps (no press out allowed) B) “Fran” For time: 21-15-9 reps Thruster (42.5/30kg) Pull-ups Compare to: 02/03/15, 30/06/14, 22/01/14

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Monday 27th July – WOD results

July 29, 2015

A) Overhead Squat: 5 x 5 reps @ 31X1 Tempo B) 15 minutes Handstand Walking Practice C) For time: Run 600m 30 Deadlifts (100/70kg)

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Saturday 25th July – WOD results

July 29, 2015

“Filthy Fifty” For time: 50 Box Jumps (24”) 50 Jumping Pull Ups 50 American Swings (16kg) 50 (alt.) Walking Lunges 50 Knees to Elbows 50 Push Press (20/15kg) 50 Back Extensions 50 Wall Balls (9/6kg) 50 Burpees 50 Double Unders Compare: 31/01/15, 24/05/14, 02/02/13,

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Friday 24th July – WOD results

July 29, 2015

Superset: A1) Deadlift: 5 x 5 reps @ 3011 Tempo A2) Bench Press: 5 x 5 reps @ 31X1 Tempo B) 5 rounds for time: Run 200m 12 (alt.) Step Ups (32/24KB)

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Thursday 23rd July – WOD results

July 29, 2015

Superset: A1) Bent DB Wide Row: 4 x 8 reps @ 3011 A2) Bent Reverse Fly: 4 x 8 reps @ 3011 B) Teams of 2-3. One working. 3 rounds for time: Row 1km 50 Wall Balls (9/6kg)

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Wednesday 22nd July – WOD results

July 29, 2015

A) Front Squat: 6 x 3 reps@ 31X1 Tempo B) AMRAP 16 minutes: 8 Chest to Bar Pull Ups 8 HSPU 16 (alt.) Power Lunges

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Tuesday 21st July – WOD results

July 29, 2015

A) 15 minutes Handstand Walking Practice B) “Kettlebell Hell” 15-12-9 reps, for time: KB Snatch (24/16kg) Left, then Right KB Clean Left, then Right KB SA Russian Swing Left, then Right Compare: 06/01/15, 08/08/13, 27/01/14, 10/07/14 C) Level Test: Max Burpees in 1 minute

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Monday 20th July – WOD results

July 21, 2015

Superset: A1) Back Squat: 5 x 3 reps @ 31X1 tempo A2) Pull Ups: 5 x 3 reps @ 20X1 Tempo B) AMRAP 14 minutes: 35 Thrusters (20/15kg) 150 Skips

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Saturday 18th July – WOD results

July 21, 2015

A) 4 rounds for time: Run 400m 15 Hang Power Cleans (60/40kg) B) 4 rounds for time: Row 500m 15 STOH (60/40kg)

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Friday 17th July – WOD results

July 21, 2015

A) 15 minutes Handstand Walking Practice B) Bent Row: 4 x 8 reps @ 2111 tempo C) 3 rounds for time: 20 Overhead Squats (42.5/30kg) 200m Farmers Walk (2 x 24/16kg)

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