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Open WOD 16/08/13

A.  Filthy 50 50 Box Jumps (24”) 50 Jumping Pull ups 50 KBS (16kg) 50 W. Lunges 50 Knee to Elbow 50 Push Press (20kg) 50 Back Ext 50 Wall Balls (10kg) 50 Burpees 50 Double Unders B.  20 minutes Skill Work Spend 20 minutes upskilling and/or working on a[…]

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Open WOD 15/08/13

Session 1: A.  Bench Press Week 9 – 1 @ 87.5%,1@95%,1@102.5%,1@102.5%,2@100%,3@87.5% Session 2: A.  For time: 10.9.8.7.6.5.4.3.2.1 Jerks, (m.85kg,f.60kg) 2-4-6-8-10-12-14-16-18-20 Pull ups * Round one is 10 jerks + 2 Pull ups, round two is 9 jerks + 4 Pull ups, continue to one jerk + 20 pull ups.   B.[…]

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Rite of Passage WOD 15/08/13

 A1.  Turkish Get Up Practice (4 x 3 reps each arm) A2.  L-sit tuck into extension (4 x 7-10 reps) * Extend the legs in L-sit for 2-5 seconds, pull them in for 2-5 seconds and repeat. Do on equalizers. * Aim for beautiful movement. Stability and mobility are the[…]

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Wednesday – WOD – 13/08/13

Rite of Passage A1.  KB Swing (4 x 15-20 reps) A2.  KB Push Press (4 x 10-12 reps each arm) A3.  KB Lateral Lunge (4 x 5-7 reps each leg) A4.  Seated KB Twist feet elevated (4 x 10-20 reps each side) B.    4 RFT: Burpees x 10 reps Run[…]

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Tuesday – WOD – 13/08/13

Rite of Passage A.  5 Rounds for max reps of: 60sec Burpee Pullups 60sec Hand-release Pushups 60sec Box Jump Overs (m.24”,f.20”) 60sec rest * Record total reps after all 5 rounds for each of the exercises (e.g., total burpee pullups,total HRPUs, total box jump overs) Open Session 1: A.  20[…]

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Monday – WOD – 12/08/13

Rite of Passage A1. Front Squat (3 x 8-10 reps @ 3011) A2. 1arm KB Row (3 x 8-10 reps each arm @ 2011) B1. KB Bench Press (2 x 8-10 reps @ 2011) B2. BB Romanian Deadlift (2 x 8-10 reps @ 3010) C. Battlerope Slams (2 x 90[…]

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Saturday – WOD – 10/08/13

Rite of Passage & Open A. In teams of three, complete as many rounds as possible in 15 minutes of: – Power Cleans (3 reps @ m.60kg,f.42.5kg) – Box Jump Overs (6 reps @ m.24″,f.20″) – Push-Ups (9 reps) Rest EXACTLY five minutes, and then: B. In teams of three,[…]

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Thursday – WOD – 08/08/13

Rite of Passage & Open Against a three-minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets.[…]

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Wednesday WOD – 07/08/13

Rite of Passage A. 4 Rounds of: BB Push Press (8-10 reps) Romanian Deadlift (8-10 reps @ 3010) Seated Knees to Chest (10 reps) B. IGYG 5RFT ea: Burpees (10 reps) KB Push Press (20 reps) Mountain Climbers (30 reps) Open A. – Take 15mins to find today’s 1RM for[…]

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