100m run
5 Chin-Ups
5 Squat Clean & Jerk 50kg/40kg
10 KB Swings 24kg/16kg
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Saturday, June 20, 2009
Friday, June 19, 2009
REST DAY
This Sunday we have our official opening of our new box. We have a WOD at 12pm followed by a BBQ lunch, Then the much awaited screening of Every Second Counts. All FREE of charge. Come out & say hi....Post time to comments
Thursday, June 18, 2009
Fran
"Fran"
21-15-9 reps for time:-
Thrusters 40kg (30kg)
Pullups
This Sunday we have our official opening of our new box. We have a WOD at 12pm followed by a BBQ lunch, Then the much awaited screening of Every Second Counts. All FREE of charge. Come out & say hi....
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Wednesday, June 17, 2009
EL DIABLO
6 Rounds (40kg/30kg Use same weight for all lifts)
600m run
6 Squat Clean
6 Deadlift
6 Burpee
6 Thruster
6 Push-Press
6 Bodyweight Squat
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Tuesday, June 16, 2009
Dead Right!!
Deadlift5,5,3,3,3,2
5min rest
3 Rounds
21 Deadlifts @ 75% Bodyweight (That is 75% of whatever you weigh)
15 KB Swings 24kg (16kg)
9 Ring Dips
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