5/10/2009

Strength
Front Squat
5-5-5
Then
Back Squat
1X20 reps

WOD
5 rounds for time
10 Chin Ups
15 Box Jumps
20 KTE

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Rest Day

WOD
2 Rounds of watching Eels V Storm.
Where each round is 40min long, rest 10-15min between rounds

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Wounded Warrior

Box closed today but everyones at Wounded Warrior Games

Workout 1

As many rounds as possible in 10 mins

4 Thrusters 40kg (25kg)

8 SDHP 40kg (25kg)

12 KB Swing 24kg (16kg)

Workout Two

Conduct 2 hours after first WOD

21 – 15 – 9 for time:

Pull ups

Power clean and jerk 40kg (25kg)

Run 200m
15 minute time limit. If not completed in time required record completed reps and metres.

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TGIF

Remember Box closed on Saturday

21-15-9 For non competition
15-12-9 For Wounded Warrior
Where the exercises are;
Box Jumps
KTE
Wall Balls

Then

5X100m Sprints
Rest is time it takes to walk back to start

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1/10/2009

HAPPY BIRTHDAY TODD

Skills

Work on Push-Jerk timing, Snatch Balance & Double Unders. 20min limit

WOD AMRAP in 20
4 Deadlifts @ 1 1/2 Bodyweight
8 Double unders
100m sprint

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