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WOD
[A] 21-15-9 reps, for time of:
Hang Squat Clean, 20kg (15kg) Dumbbells
Handstand Push-ups
[COMPETITION TRAINING]
[B] For time:
Farmers Carry, 400m
50 Burpees to 6" Target
Men use 2 x 32kg Kettlebells. Women use 2 x 24kg Kettlebells.
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WOD
[A] "The Ghost"
6 Rounds, 1 min per station, of:
Row (calories)
Burpees
Double Unders
Rest, 1 min
[COMPETITION TRAINING]
No extra training. Rest & recover.
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WOD
[A] Deadlift
5-5-5-5-5
[B] Strict Pull-up
5 x Max Reps
Rest 1 minute between attempts.
[COMPETITION TRAINING]
[C] Complete as many reps as possible in 7 minutes of:
Rope Climb, 15ft
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WOD
[A] 3 Rounds for time of:
Run, 400m
30 Air Squats
20 Push Press, 52kg (35kg)
[COMPETITION TRAINING]
[B] For total distance:
Row, 10 x 1 min efforts
Rest 1 min between each interval
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WOD
[A] "Rahoi"
Complete as many rounds as possible in 12 minutes of:
12 Box Jumps, 24" (20")
6 Thrusters, 42kg (30kg)
6 Bar Facing Burpees
[B] Muscle Up
3 x Max reps
Rest 1 minute between each set.
[COMPETITION TRAINING]
[C] Every minute on the minute for 12 minutes:
Clean, 2 reps
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WOD
[A] Power Clean
3-3-3-3-3
[B] Push Jerk
3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
[COMPETITION TRAINING]
[B] For time:
Run, 10 x 200m
Rest 1 minute between each interval.
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WOD
[A] "Angie"
For time:
100 Pull-ups
100 Push-ups
100 Abmat Sit-ups
100 Air Squats
[COMPETITION TRAINING]
[B] 3-Position Snatch
1-1-1-1-1-1-1
The 3 Positions are Hang, Below Knee and Floor.
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WOD
[A] 3 Rounds for time of:
Run, 800m
10 Snatches, 62kg (42kg)
[COMPETITION TRAINING]
No extra training. Rest & recover.
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*Group Sessions*
Mon, Tue, Wed, Thur, Fri:
5am, 6am, 7am, 9:15am, 5pm, 6pm
Sat - 6am, 7am
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