W.O.D.- Wednesday the 16th of OctoberSkill – kipping hspu or handstand Then Dianne RX 21/15/9 Deadlift 102/70kg Handstand pushups Or Dianne scaled 21/15/9 Deadlift 80/50kg Dumbbell pushpress 17/12kg OVERTIME 5 rounds 10 chest to bar 10 dumbbell box step up (1 dumbbell) 10 ghd situps […]
- Wednesday the 16th of October
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Tag Archives: squat clean
Monday the 10.02.14
W.O.D Back Squat Cycle Week 5 Back squat 5 sets of 3 reps at 90% or 1 rm then amrap 8 minutes with 52/35kg do: 1 clean 1 power clean 1 front squat 222 333 444 555 then back to [...]
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Exercises: Back Squat, Front Squat, Power Clean, squat clean
Wednesday the 31-07-13
W.O.D emom 3 cleans for 8 minutes back squat – 20 rep max 75 wallballs 9/7kg 1.1k run
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Exercises: Back Squat, Run, squat clean, Wallballs
Thursday the 11-07-13
W.O.D E.M.O.M for 8 minutes – 3 cleans then 20 rep max front squat then 21/15/9 front squat 52/35kg ghd situps
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Exercises: Front Squat, Situps, squat clean
Tuesday the 02-07-13
W.O.D clean – 3 reps e.m.o.m for 12 minutes then amrap 12 minutes 15 wallballs 9/7kg 15 box jumps 24/18″
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Exercises: Box Jump, squat clean, Wallballs
Wednesday the 05-06-13
W.O.D 3 cleans on the minute every minute for 12 minutes then amrap 7 minutes 7 thrusters 45/30kg 7 pullups then 500 meter row (optional)
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Exercises: Pullups, Row, squat clean, Thrusters
Tuesday the 18-02-13
Skill – 10 minutes of your choice W.O.D 20 minutes to work up to a 3 rep max clean or power clean or deadlift or weighted pullup then 3 super sets of max kettlebell croc rows/hip extensions then 1 k [...]
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Exercises: Deadlift, Row, Run, squat clean
Friday the 21-12-12
The following are our Xmas opening hours: Mon Dec 24: 9.30am Class 10.30am – 1pm Open Gym Tues Dec 25: 8am Xmas Day Wod Wed Dec 26 : Closed Thurs Dec 27 : Closed Fri Dec 28: 10am Class 11am [...]
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Exercises: Double Unders, Situps, Squat, squat clean, Thrusters
Friday the 23-11-12
W.O.D 20 minutes to work up to a 3 rep max squat then 3 rounds of: 10 cleans 60/40kg 20 box jumpx 24/18″
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Exercises: Box Jump, Squat, squat clean
Friday the 21-09-12
W.O.D 15 minutes to work up to a 1 rep max squat clean then AMRAP 8 minutes 4 squat cleans 60/40kg 8 ring rows 16 double unders Clean Cycle week 1 – Test Squat Clean 3,3,3,3,3 touch and go reps
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Exercises: Double Unders, ring rows, squat clean
