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Sunday
22
October 2017

REST DAY

Saturday
21
October 2017

WOD

The Don For time 66 Deadlifts, @ 60/40kg 66 Box Jumps 66 Kettlebell Swings @ 24/16kg 66 Knees To Elbows 66 Sit-up 66 Pull-ups 66 Thrusters @ 30/20kg 66 Wall Balls @ 9/6kg 66 Burpees 66 Double Unders

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Rest Day
Friday
20
October 2017

WOD

10min AMRAP 10 Push Press, 40/30 kg 10 Barbell Good Mornings, 40/30 kg 10 Back Squats, 40/30 kg Squat Clean 3-3-3-3-3-3

COMP SQUAD

Thursday
19
October 2017

WOD

12min ALT EMOM 6 Deadlifts, 110/70 kg 12 Ball Slams, 20/15 kg 3 RFT 30 Wall Balls, 9/6 kg 20 Toes-to-bars 10 Kettlebell Snatches, 24/16 kg 5 Hand Release Push-Ups

COMP SQUAD

Wednesday
18
October 2017

WOD

FGB 5 rounds Hang Power Snatch, 40/30 kg Burpee Over Bar Handstand Push-up V-Up Pull-up Rest

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Tuesday
17
October 2017

WOD

12min AMRAP 12 Kettlebell Swings, 24/16 kg 12 Box Jumps, 24/20 in Front Squat 5-5-3-3-2-2-1-1

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Monday
16
October 2017

WOD

10min ALT EMOM 10 DB Overhead Squats, 20/15 kg 20 Double Unders 6 RFT 5 Squat Snatches, 50/35 kg 10 Pull-ups 15 V-Ups

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Saturday
14
October 2017

WOD

For time 48 Burpees 3 rounds of: 10 Pull-ups 16 Thrusters, 40/30 kg 16 Deadlifts, 60/40 kg Run, 400 m 48 AbMat Sit-ups

COMP SQUAD

Rest Day
Friday
13
October 2017

WOD

Sumo Deadlift 7-7-7-7-7-7 14min AMRAP 12 Box Jumps, 24/20 in 8 Overhead Squats, 40/30 kg 12 Kettlebell Swings, 24/16 kg

COMP SQUAD

Thursday
12
October 2017

WOD

6 RFT 10 Dumbbell Clean & Jerks, 20/15 kg 5 Strict L Pull Ups Handstand Push-ups 5x Max Rep

COMP SQUAD

Wednesday
11
October 2017

WOD

12min AMRAP 3 Rope Climbs 9 Hang Power Snatches, 50/35 kg 12 Ring Dips Back Squat 3-3-3-3-3-3-3

COMP SQUAD

Tuesday
10
October 2017

WOD

12min ALT EMOM 20 AbMat Sit-ups 20 Double Unders 5 RFT 10 Kettlebell Swings, 24/16 kg 10 Kettlebell Snatches, 24/16 kg 5 Handstand Push-ups

COMP SQUAD

Monday
9
October 2017

WOD

8min AMRAP 8 Pull-ups 12 Wall Balls, 9/6 kg 2min Rest 8min Amrap 8 Hang Power Cleans, 50/35 kg 12 Burpee Over Bars 2min Rest 8min AMRAP 8 T2B 12 Ball Slams, 20/15 kg

COMP SQUAD

Saturday
7
October 2017

WOD

20min AMRAP 5 Chest-to-bar Pull-ups 10 Squat Cleans, 40/30 kg 15 Box Jump Overs, 24/20 in Run, 400 m

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Rest Day
Friday
6
October 2017

WOD

Overhead Squat 3-3-3-3-3 10-9-8-7-6-5-4-3-2-1 Deadlift @110/70kg Hand Release Lateral Burpee Over Bar

COMP SQUAD

Thursday
5
October 2017

WOD

12min ALT EMOM 10 Ball Slams, 20/15 kg 10 Burpees For time: 50 Double Unders 40 Medicine Ball Cleans, 9/6 kg 30 V-Ups 20 Power Cleans, 40/30 kg 10 Push Press, 40/30 kg

COMP SQUAD

Wednesday
4
October 2017

WOD

10min AMRAP 5 Hang Power Snatches, 40/30 kg 10 Toes-to-bars 5 RFT 12 Wall Balls, 9/6 kg 4 Handstand Push-ups 12 Kettlebell Swings, 24/16 kg

COMP SQUAD

Tuesday
3
October 2017

WOD

6 RFT 4 Turkish Get-Ups, 24/16 kg 8 Pull-ups 12 Kettlebell Sumo Deadlift High-pulls, 24/16 kg Push Press 5-5-5-5-5-5

COMP SQUAD

Monday
2
October 2017

WOD

12min ALT EMOM 5 Front Squats, 60/40 kg 5 Back Squats, 60/40 kg 12min AMRAP 10 Clean & Jerks, 40/30 kg 12 Box Jumps, 24/20 in

COMP SQUAD