Workout Of the Day

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Thursday 12th Jan 2012 – WOD

Front Squat: 5 @ 75% 1RM 3 @ 85% 1RM 1 @ 95% 1RM Overhead Squat: 5 @ 75% 1RM 3 @ 85% 1RM 1 @ 95% 1RM Rest 5 mins A 10 min AMRAP of: 5 Squat Snatch @ 42.5 / 30kg 10 GHDs 15 Box Jumps

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Wednesday 25th Jan 2012 – WOD

Wednesday Hero WOD “BULL” 2 Rounds for the time of: 200 double unders 50 Overhead squats @ 60kg 50 pull ups Run 1mile This one is going to hurt folks, dig deep and we have a steady run in to Sunday rest day. U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned […]

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Friday 13th Jan 2012 – WOD

3 rounds for the time with 3 mins rest between rounds of: 7 Deadlifts @ 140 / 80 kg 21 Pull ups Rest 5 mins For the time: Row 700m 25 T2B 75 DUs Row 500m 20 T2B 50 DUs Row 250m 15 T2B 25 DUs http://www.youtube.com/watch?v=pjBI9qxibTc

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Thursday 26th Jan 2012 – WOD

A total of 15 min AMRAP of: In the first 5 mins 8 Wall balls 8 Kettle bell Swings @ 24 / 20Kg In the Second 5 mins, set up your bar at any clean & Jerk wieght, once set and first weight is cleaned you cannot re-wieght the bar Clean & Jerk as many […]

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Monday 16th Jan 2012 – WOD

For the time: 3 rounds of Cindy 25 Squat Snatch @ 42.5 / 30kg 3 rounds of Cindy 25 Kettle Bell Swings @ 24 / 20kg 3 rounds of Cindy 25 Power Cleans @ 42.5 / 30kg 3 Rounds of Cindy

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Friday 27th Jan 2012 – WOD

WOD “Filthy Fifty” For the time: 50 Box jump @24″/ 20″ inch box 50 Jumping pull-ups 50 Kettlebell swings @ 16kg / 12kg 50 Walking Lunge steps 50 Knees to elbows 50 Push press @ 20kg / 15kg 50 Back extensions 50 Wall ball shots 50 Burpees 50 Double unders

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