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FRAN…..done a little differently

Use the Force Luke!

WORKOUT OF THE DAY

STRENGTH

A. 3 sets of:                      

10 Bulgarian Split Squats (5 each leg)                           

METCON

In pairs, 3 complete rounds for time of “FRAN”

21-15-9

Thrusters 40/30kg

Pull-ups

***Reps can be shared any way     

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WOD – Wednesday 2 November 2016

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                                                                                                         Nick

WORKOUT OF THE DAY

METCON

5 rounds for time:         

90 sec Plank  (on forearms)                   

50 Squats                               

40 Sit-ups                        

30 Double Unders (or 60 singles)        

20 Push ups                        

10 Toes to Bar (0r Hollow to Arch Straight Leg Raises) 

 

WOD – Thursday 28 April 2016

WORKOUT OF THE DAY

STRENGTH

Snatch Grip Deadlift + Hang Snatch

METCON

15 min AMRAP

30 Double Unders (90 Singles)

10 Burpees

10 V-ups

200m Run

WOD – Friday 8 April 2016

WORKOUT OF THE DAY

STRENGTH

Take 20 mins to build up to 5RM Hang Power Snatch.

Focus on good technique before going heavy.

METCON

3 rounds for time of:

12 Hang Power Snatch 50/35kg

200m Run

10 Ring Dips (scale to dips on rack)

WOD – Tuesday 11 February 2014

Have you registered for the Open yet.  You get to go up against these guys.  In what other competition will you get the opportunity to compete against the best int he world?

Have you registered for the Open yet. You get to go up against these guys. In what other competition will you get the opportunity to compete against the best int he world?

STRENGTH

15 mins to get a 1RM Split Jerk

METCON

For time:

40 Wallballs

200m Run

20 Burpees

200m Run

40 Wallballs

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