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Thursday 31st May 2018

31/5/2018

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A) Back Squats 
Build to a heavy 5 rep set 

B) For Time: 
100 Thrusters (35/25) 
EMOM do 3 Burpees 

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Wednesday 30th May 2018

30/5/2018

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On a running clock
Complete For Time:
400m Run, then
21-15-9 Reps
Power Cleans 60/40
Box Jump Overs 24/20
Rest 2 mins, then complete: 
400m Run, then
21-15-9 Reps
Deadlifts 100/70
T2B
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Tuesday 29th May 2018

29/5/2018

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ML18.3
8 min AMRAP
5 RMU*
10 Snatches*
*Scaling as per ML specs
Hero = RMU & 50/35
Warrior = Ring Pull Ups & 40/30
​Soldier = Ring Rows & 35/25
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Monday 28th May 2018

28/5/2018

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For Time:
150 Double Unders
Then
6 Rounds
15 Wall Balls 9/6
10 Sit Ups
5 Front Squats 60/40
100 Double Unders
Then
3 Rounds
15 Wall Balls 9/6
10 Sit Ups
5 Front Squats 60/40
50 Double Unders
30 min Cap
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WOD - Saturday 26th May 2018

26/5/2018

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Complete For Time With a Partner
Buy in: 1000m Run
Then 
20 Rounds
10 Thrusters 35/25
10 Pull Ups (Share however you want)
Cash Out:  1000m Run
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WOD - Friday 25th May 2018

25/5/2018

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A) Front Squats 
3 Reps (Increasing Load)
E90sec x 7 Sets


B) EMOM X 14
1st min = 15/12 Cals Rower
​2nd min = 40 DU 
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WOD - Thursday 24th May 2018

24/5/2018

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7 R.F.T 

5 C2B Pull-Ups 
10 DB Hang Clean & Jerk 22.5/15kg (5/arm)
15 Burpees to bar 

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Wednesday 23rd May 2018

23/5/2018

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Chipper For Time:

50 Air Squats
200m Run
40 Russian Twist 9/6
200m Run
30 Wall Balls 9/6
200m Run
20 Deadlifts 100/70
200m Run
10 Wall Bridges
200m Run
20 Deadlifts 100/70
200m Run
30 Wall Balls 9/6
200m Run
40 Russian Twist 9/6
200m Run
50 Air Squats
*30 min Cap
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Tuesday 22nd May 2018

22/5/2018

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A) Wall Walks 
3 Reps 
E90sec x 5 Rounds 

B) 12 Min AMRAP
1 Snatch 70/47.5kg
3 Strict HSPU
5 Burpee Box Jump Overs 24/20"


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Monday 21st May 2018

21/5/2018

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EMOM X 30

1st min = Back Squats (BW on Bar)
2nd min = Strict Chin Ups 
3rd min = Sit Ups 

Score is your lowest reps per round. 

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Saturday 19th May 2018

19/5/2018

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"Third Wheel WOD" V1.4

Working in teams of 3 complete as many Rounds and Calories as possible
30 min AMRAP
4 Deadlifts 80/55
8 GHD Sit Ups
12 Box Jump Overs 24/20

* 2 Athletes are working thru the AMRAP 
*One person works at a time  
*Alternate movements with your partner
* Resting athletes are responsible for 20/15 calories on Air Bik
​e 
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Friday 17th May 2018

17/5/2018

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For Time: 
20-18-16-14-12-10-8-6-4-2 Reps
OH Alt Lunges 
10-9-8-7-6-5-4-3-2-1 Reps 
Ring Push Ups 
1-1-1-1-1-1-1-1-1-1 Reps
​Rope Ascent

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WOD - Thursday 17th May 2018

17/5/2018

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A) Deadlift 
7 x 5 Sets
Increase Load 

B) Chipper For Time
100 Double Unders
80 Russian Twists with Plate 15/10kg
60 G2O with Plate 15/10kg
40 T2B
20 Burpee To Plate 
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Wednesday 16th May 2018

16/5/2018

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A) Front Squats
5 x 3 Reps 
Work sets 

B) 3 Sprint Rounds For Time: 
400m Run
30 Russian KB Swings 24/16kg
20 Wall Balls 9/6
*Rest 2 mins between 1st and 2nd Rounds 
*Record your time at the end of 3rd Round 

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Tuesday 15th May 2018

15/5/2018

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HSPU Progressions
E2MO1M X 5
4 X Wall Walks 

13min AMRAP 
3 Strict HSPU 
3 Power Clean 82.5/55kg
25 Sit-Ups

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Monday 14th May 2018

14/5/2018

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Masters League WOD 18.1

EMOM X12
1st min = Max Cals Rower
2nd min = Max Pull Ups 
3rd min = Max Double Unders
4th min = Max Alt DB Snatches 22.5/15kg

​Score = Total Reps 
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Saturday 12th May 2018

12/5/2018

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25 min Partner AMRAP alternating

Partner A)
Completes 1 Round of:

10 T2B
15 Push Ups
30 DU

Partner B)
Rows for max Cals

Record Total Rounds and Cals
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Friday 11th May 2018

11/5/2018

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Working In Pairs, YGIG
Complete for time:

40 Squat Snatches 40/30kg
60 Box Jump Overs 24/20"
50 Squat Cleans 70/45kg
50 Box Jump Overs 24/20"
60 Deadlifts 100/79kg
​40 Box Jump Overs 24/20"
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Thursday 10th May 2018

10/5/2018

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Tabata Super Set Style WOD

Super set two movements together and alternate 8 rounds 
x 20 sec work and 10 sec rest of each couplet 

1- Pull-Ups & Push-Ups 
2- T2B & Russian Twists 15/10kg
3- Bent Rows & S20 50/35kg
GHD Sit-Ups & GHD Back Extensions 

Rest 30 sec between Tabatas 
Scoring = Lowest round in first Super Set
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Wednesday 9th May 2018

9/5/2018

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Complete for time 

30 Back Squats 60/40kg
20 Sit-Ups
400m Run
20 Back Squats 80/55
20 Sit-Ups
400m Run
10 Back Squats 100/70
20 Sit-Ups
400m Run
5 Back Squats 120/80
20 Sit-Ups
400m Run 

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