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Wednesday WOD 23/0714

Today’s WOD

Strength:
Push Press 7 @ 9, plus two down sets (load drop)
Hold the top last rep of every set for 10 seconds. Keep abs and arse tight and ribs down as you drive up through the bar.

Met Con:
As far as possible in 12 minutes:
3 overhead squats, 40/30kg
3 toes-to-bar
3 burpees
6 overhead squats
6 toes-to-bar
6 burpees
9, 12, 15…

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Tuesday WOD 22/07/14

Today’s WOD

Strength:
Clean + hang clean + front squat + jerk – build to max set, then 3 sets @ 85%

Met Con:
For time:
15-12-9 rep rounds of:
Pull ups
Kettlebell swings 24kg/16kg
rest 60s
15-12-9 rep rounds of:
Kettlebell swings 24kg/16kg
Push ups
rest 60s
15-12-9 rep rounds of:
Push ups
Pull ups

Deb smashing out this mornings WOD!
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Saturday ‘Shez’s baby shower’ WOD 19/07/14

Looking forward to seeing everyone for our special baby shower WOD! Remember to wear your best pink or purple outfit and if you want you can ‘bring a plate’ for the food feast we will have after this nice little WOD we’ve created for you! See ya in the morn!

Today’s WOD

“9 months/40 weeks” with a baloon under your shirt (pops or falls out – 10 burpee penalty!)

In partners complete 9 rounds of the following alternating partners on each exercise:
9 wall balls 9/6kg
9 pull ups
9 kettlebell goblet squats 24/16kg
9 dumbbell snatch 20/10kg
9 kettlebell swings 24/16kg
9 dumbbell S2OH 20/10kg
then
9 x 40m runs holding a plate baby 20/10kg
Split sets up however you want but 1 partner must do the whole 40m run before the other can

The soon to be ‘mumma’!
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Thursday WOD 17/07/14

Today’s WOD

Strength:
Clean with pause just below knee + clean with pause at mid thigh + jerk – 15 minutes to max

Met Con:
3 rounds for time:
15 burpees
12 power cleans, 50/35kg
9 box jumps, 30″/24″

How will Speallar place this year? We hope he can go out with a bang!!!