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Saturday
21
July 2018

WOD

Kelly 5 RFT Run, 400 m 30 Box Jumps, 24/20 in 30 Wall Balls, 9/6kg

COMP SQUAD

Rest Day
Friday
20
July 2018

WOD

12min ALT EMOM 5 Handstand Push-ups 12 Ab Wheel Roll Outs Fran 21-15-9 Thrusters @ 40/30kg Pull Ups

COMP SQUAD

Thursday
19
July 2018

WOD

10min EMOM 7 Box Jumps, 24/20 in 7 Burpees 4 Pep's Team WOD 5 RFT Row, 500 m 50 Squats 50 AbMat Sit-ups 50 Double Unders

COMP SQUAD

Wednesday
18
July 2018

WOD

30-20-10 Wall Ball, 9/6 kg Toes-to-bar 7 RFT 5 Clean & Jerks, 60/40 kg 15 Deadlifts, 60/40 kg

COMP SQUAD

Tuesday
17
July 2018

WOD

6 RFT 12 Ball Slams, 20/15 kg 12 Pull-ups 24 Jumping Squats 12min ALT EMOM 2 Rope Climbs 10 Box Jumps, 24/20 in

COMP SQUAD

Monday
16
July 2018

WOD

10min ALT EMOM 3 Squat Snatches, 60/40 kg 5 Squat Cleans, 60/40 kg 13min AMRAP 10 Hand Release Push-ups 10 Alternating Pistols 20 AbMat Sit-ups

COMP SQUAD

Saturday
14
July 2018

WOD

20min AMRAP Run, 400 m 3 Rope Climbs 6 Squat Snatches, 50/35 kg 9 Burpee Over Bars

COMP SQUAD

Rest Day
Friday
13
July 2018

WOD

12min ALT EMOM 10 Pull ups 10 T2B For time: 100 Burpee Box Jump Overs, 24/20 in

COMP SQUAD

Thursday
12
July 2018

WOD

12min ALT EMOM 5 Overhead Squats, 50/35 kg 7 Front Squats, 50/35 kg 13min AMRAP 10 Clean & Jerks, 60/40 kg 30 Double Unders 12 Wall Balls, 15/9 kg

COMP SQUAD

Wednesday
11
July 2018

WOD

12-9-6 Ring Dip Kettlebell Goblet Squat, 24/16 kg Russian Twist, 24/16 kg 5 RFT 12 Dumbbell Burpee Deadlifts, 20/15 kg 10 Dumbbell Push Press, 20/15 kg 8 Jumping Alternating Lunges

COMP SQUAD

Tuesday
10
July 2018

WOD

For time: 10 Deficit Handstand Push-ups, 6/3 cm 20 Toes-to-bars 30 Box Jumps, 24/20 in 40 Snatches, 40/30 kg 50 Double Unders 40 AbMat Sit-ups 30 Burpees 20 Pull-ups 10 Squat Cleans, 60/40 kg

COMP SQUAD

Monday
9
July 2018

WOD

10min EMOM 6 Power Snatches, 50/35 kg 50-40-30-20-10 Kettlebell Swing, 24/16 kg Air Squat

COMP SQUAD

Saturday
7
July 2018

WOD

6 RFT 30 Air Squats 19 Power Cleans, 50/35 kg 7 Strict Pull-ups Run, 400 m

COMP SQUAD

Rest Day
Friday
6
July 2018

WOD

5 RFT 10 Dumbbell Snatches, 20/15 kg 3 Dumbbell men Maker, 20/15 kg Dumbbell Farmers Carry, 20/15 kg, 30 m 10min EMOM 25 AbMat Sit-ups

COMP SQUAD

Thursday
5
July 2018

WOD

12min ALT EMOM 7 Ring Dips 5 HSPU 12min AMRAP 12 Wall Balls, 9/6 kg 12 Deadlifts, 80/60 kg

COMP SQUAD

Wednesday
4
July 2018

WOD

Turkish Get Up 4-4-4-4-4 5 RFT 7 Toes-to-bars 14 Burpees 21 Double Unders

COMP SQUAD

Tuesday
3
July 2018

WOD

21-15-9 Pull-up Front Squat, 50/35 kg 10min EMOM 3 Strict Press, 40/30 kg 3 Push Press, 40/30 kg 3 Push Jerks, 40/30 kg

COMP SQUAD

Monday
2
July 2018

WOD

10min EMOM 10 Thrusters, 50/35 kg 12min AMRAP 10 Box Jumps, 24/20 in 10 AbMat Sit-ups, 9/6 kg 10 Push-ups

COMP SQUAD