Monday 21st July – WOD results

A) Toes to Bar Practise / Level Testing
B) “Vamos”
AMRAP 20 mins:
16 (alt.) Forward Lunges (42.5kg/30kg)
8 Push Presses (42.5kg/30kg)
8 Ring Rows
Compare: 04/05/13, 01/12/12, 22/06/12,

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Saturday 19th July – WOD results

19julTeams of 3:
100 Calorie Row – each athlete must row at
least 15 calories
100 Box Jump Overs (24, 20″)
100 Front Squats (50/35kg)
100 Toes to Bar
100 Front Squats (50/35kg)
100 Box Jump Overs (24, 20″)
100 Calorie Row – each athlete must row at
least 15 calories

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Friday 18th July – WOD results

18jul 18jul2“Santora” Three rounds, for reps:
1 minute Squat Cleans (70/50kg)
1 minute 20′ Shuttle sprints
(20′ forward + 20′ backwards = 1 rep)
1 minute Deadlifts (110/77.5kg)
1 minute Burpees
1 minute Jerks (70/50kg)
Rest 1 minute
Compare: 08/08/12, 11/01/12

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Thursday 17th July – WOD results

17jul 17jul2A) Shoulder Press 1-1-1-1-1
B) For time (15min. Cut off):
Complete 150 American Swings (24/16kg)
On each minute, complete:
5 Push Ups and 10 Sit ups,
17jul3

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Wednesday 16th July – WOD results

16jul 16jul2A) Ladder agility drills
B) 5km Run for time
Cut offs: 3km

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Tuesday 15th July – WOD results

15jul15jul2
B) “The Gauntlet”
On the minute for 30 minutes:
1st Min: 5 Hang Squat Snatches (50/35kg)
2nd Min: 10 Ring Dips
3rd Min: 15 American Swings (24/16kg)
Compare: 09/11/13, 11/05/13, 15/12/12,

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Monday 14th July – WOD results

14jul 14jul2A) Bullet Proof Shoulders
B) 5 Rounds for time:
12 Thrusters (42.5/30kg)
12 Pull-Ups
Run 400 Meters

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Saturday 12th July – WOD results

12julyA) Back Squat 5-5-5-5-5
B) 21-15-9
Power Snatch (50/35kg)
Bar Facing Burpees
Between each round complete 50 DU’s

Friday 11th July – WOD results

11july 11july2A) Ring Rows 8-8-8-8-8
B) Levels Testing: American Swings
C) 3 Rounds for time
800 meter Run
30 Sit Ups
30 Good Mornings (20/15)

Thursday 10th July – WOD results

10july 10july2A) Bench Press 3-3-3-3-3
B) “Kettlebell Hell”
15-12-9 reps, for time:
KB Snatch (24/16kg) Left, then Right
KB Clean Left, then Right
KB SA Russian Swing Left, then Right
Compare: 27/01/14 08/08/13, 20/06/12,
28/01/12,
10july3 10july4