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    Daily WOD

    For time: 1600m Row 50 KB Swings (24/16kg) 50 KB Kick Back Burpees 50 KB Ground to Overhead 50 KB Sumo DL 50 KB Swings Post a caption to comments: [caption id="attachment_4457" align="aligncenter" width="640"] Muscle-Ups made easy - pull the rings down to you.[/caption]...

    25 June, 2013 /

    MOBILITY 6.15-7.00pm WOD - I know how disappointed many of you were not to get the chance to do this on Saturday, so here's another opportunity: “Bull” 2 rounds for time: 200 Double Unders 50 Overhead Squats (62.5/45kg) 50 Pull-ups 1600m Run If you are intending to do “Bull” as Rx'd we recommend you begin...

    24 June, 2013 /

    - Press 3RM - Push Press 3RM - AMRAP in 10 minutes: 10 Wall Ball 10 Pushups 10 Overhead Lunges [caption id="attachment_4445" align="aligncenter" width="608"] Netty, Hoppo[/caption]...

    23 June, 2013 /

    MOBILITY 6.45-7.30am 7.30-8.15am WOD 7.30am "Barbara" 5 rounds for time: 20 Pull-ups 30 Pushups 40 Situps 50 Squats Rest 3 minutes per round. Time for the workout includes rest. 8.30am "Barbara" or "Bull" 2 rounds for time: 200 Double Unders 50 Overhead Squats (62.5/45kg) 50 Pull-ups 1600m Run If you are intending to do "Bull", or a scaled version of it, we recommend you begin warming...

    21 June, 2013 /

    7 rounds for time: 7 Burpee Box Jumps (30/24") 7 V-Ups 7 Front Squats (62.5/45kg) 7 HSPU ...

    20 June, 2013 /

    MOBILITY 6.15-7.00pm WOD -Snatch 20 minutes - Open 11.1 AMRAP in 10 minutes: 30 Double Unders 15 Power Snatch (35/25kg) httpv://www.youtube.com/watch?v=1lmxa68ArzM...

    19 June, 2013 /

    AMRAP in 20 minutes: 400m Run 20 Pushup Plank Shoulder Taps [^ Wall Climb] 15 Toes-to-Bar [^ T2B+Pullup=1 rep] 10 Push Press (50/35kg) [^ 65/45kg]   [caption id="attachment_4428" align="aligncenter" width="480"] J-M[/caption]...

    18 June, 2013 /

    MOBILITY 6.15-7.00pm WOD - Cleans Heavy 3's -For time: 10 Rope Climbs 800m Run (9/6kg) 80 Squats [caption id="attachment_4425" align="aligncenter" width="480"] Carly B[/caption]  ...

    17 June, 2013 /

    Every three minutes, for ten rounds, complete: 10 Kettlebell Swings (24/16kg) 10 Pushups 5 Deadlifts @70% of 1RM (60% for novice/intermediate) For extra challenge: > Increase KB weight > Deficit Pushups > Add 4 Muscle-ups every second round httpv://www.youtube.com/watch?v=ME7fwQ1jnm0 Some rad Party Pants Dan!...

    16 June, 2013 /
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