Wednesday 21 August
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3xsampson
Inchworm
Wall squat
W.O.D
Back squat 6-4-3-2 75%-90%3rds
400m run
14 Front rack lunges 115/75
2 Rope climbs
sampson
Inchworm
Wall squat
3rds
400m run
14 Front rack lunges 115/75
2 Rope climbs
All Workouts
sampson
Inchworm
Wall squat
3rds
400m run
14 Front rack lunges 115/75
2 Rope climbs
Tuesday 20 August
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alt HS hold/hollow rockW.O.D
Seated DB press 3x10 or HSPU 5x5 strict""7 Layer Cake""
30 Ball slams
40 DU
20 C2B pullups
40 DU
30 DB snatch 50/35
40 DU
20 TTB
40 DU
50m SOL carry 50/35
40 DU
20 KB DL 70/53
40 DU
30 KBS 70/53
40 DU
Post W.O.D.
Roll low backMonday 19 August
Buy In
W.O.D
1rd every 3 min x 27 min1: Run 400m
2: Bike .6
3 Row 500m
Post W.O.D.
Roll quadsSaturday 17 August
Buy In
W.O.D
Teams of 3"1 up"
25 min AMRAP
150 Abmat situp Buy in
60/45 Cal Bike
60 DB power snatch 50/35
60 OH DB lunges 50/35
120 Wall Balls 20/14
Post W.O.D.
Friday 16 August
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Hamstring flossW.O.D
3's Company5 min AMRAP
600m run
max rds
12 DB Step up 1x 50/35 24/20
12 Deadlift 185/125
rest 3 min
400m run
max rds
14 DB step up
8 Deadlift 225/155
Rest 3 min
200m riun
max rds
16 DB step up
6 Deadlift 275/185
Post W.O.D.
Roll lower backThursday 15 August
Buy In
3x10 sec bar hang
W.O.D
Ring Muscleups"Muscle Man"
10-1
Front squats 155/105
Bar facing burpees
2 Ring MU/rd
Post W.O.D.
Couch stretchWednesday 14 August
Buy In
Front rack mobW.O.D
Push Press cycling skills
8 min AMRAP
7 Box Jump overs 24/20
7 KBS 70/35
7 Push Press 135/95
2 Wall walks
rest 4 min
2 sets
Post W.O.D.
Roll latsTuesday 13 August
Buy In
3x10 wall squats
Sampson
inchworm
W.O.D
"3xBack rack lunges 10/10
SS 10 strict pullups
500m row
12 Ring pushups
25 Jumping squats
400m run
12 Ring dips
25 Jumping lunges
6. Bike
12 HSPU
25 Air squats
Post W.O.D.
Roll quadsMonday 12 August
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3x5/5 banded press
5/5 windmills
snatch skills
W.O.D
"3 Power snatch EMOTMx3 rest 1 min2 Power snatch EMOTMx3 min rest 1 min
1 Power snatch EMOTMx7 heavy single
Open wod 11.1
10 min amrap
30 DU
15 Power snatch 75/55
Post W.O.D.
Roll calvesSaturday 10 August
Buy In
W.O.D
"Team Bar Fight"Teams of 3
150/100 Cal Bike/Row
200 DU
60 Hang power cleans 155/105
200 DU
60 DB Thrusters 50/35
150/100 Cal bike/Row
Post W.O.D.
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