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Thursday
24
August 2017

WOD

10min AMRAP 4 HSPU 10 Power Cleans, 40/30 kg 4 Front Squats, 40/30 kg 6 RFT 20 Double Unders 20 AbMat Sit-ups 20 Air Squats

COMP SQUAD

Wednesday
23
August 2017

WOD

12min EMOM 7 Toes-to-bars 7 Wall Balls, 9/6 kg For Time 2-4-6-8-10-12 DB Thrusters @ 20/15kg 12-10-8-6-4-2 Ball Slams @ 20/15kg

COMP SQUAD

Tuesday
22
August 2017

WOD

Sumo Deadlift 5-5-5-3-3-3-1-1-1 10min AMRAP 8 Snatches, 40/30 kg 4 Overhead Squats, 40/30 kg 12 Burpee Over Bars

COMP SQUAD

Monday
21
August 2017

WOD

10min ALT EMOM 10 Plate Russian Twists, 20/15 kg 10 Floor Wipers, 20/15 kg 6 RFT 12 Kettlebell Swings, 24/16 kg 12 Box Jumps, 24/20 in 12 Pull-ups

COMP SQUAD

Saturday
19
August 2017

WOD

24min AMRAP 20 Kettlebell Swings, 24/16 kg 20 Pull-ups 800m Run

COMP SQUAD

Rest Day
Friday
18
August 2017

WOD

10min EMOM 6 Front Squats, 50/35 kg 6 Burpees 12min AMRAP 12 Wall Balls, 9/6 kg 12 Box Jumps, 24/16 kg 12 Toes-to-bars

COMP SQUAD

Thursday
17
August 2017

WOD

Team WOD (3 or 4 in the team) For time: 100 Medicine Ball Cleans, 9/6 kg 200 Pull-ups 300 Burpees 400 Air Squats 500 Double Unders

COMP SQUAD

Wednesday
16
August 2017

WOD

15min Snatch Practice 6 RFT 3 Power Snatches, 40/30 kg 3 Hang Power Snatches, 40/30 kg 3 Squat Snatches, 40/30 kg

COMP SQUAD

Tuesday
15
August 2017

WOD

12min ALT EMOM 8 Inchworm With Push Ups 24 AbMat Sit-ups 12min AMRAP 10 Power Cleans, 40/30 kg 10 Push Press, 40/30 kg 10 Front Squats, 40/30 kg

COMP SQUAD

Monday
14
August 2017

WOD

15min Pull Up Practice 5 RFT 10 Pull-ups 5 Handstand Push-ups

COMP SQUAD

Sunday
13
August 2017

REST DAY

Saturday
12
August 2017

WOD

Ball Slam Party 20min AMRAP 10 Ball Slams, 20/15 kg Run (Slam Ball), 20/15 kg, 400 m 10 Burpees Over Balls

COMP SQUAD

Rest Day
Friday
11
August 2017

WOD

Back Squat 5-5-3-3-3-1-1 7 RFT 7 Hang Power Cleans, 40/30 kg 7 Push Press, 40/30 kg 7 Pull-ups 21 AbMat Sit-ups

COMP SQUAD

Thursday
10
August 2017

WOD

10min ALT EMOM 10 Kettlebell Swings, 24/16 kg 10 Dumbbell Snatches, 20/15 kg 12min AMRAP 8 Front Rack Lunges, 40/30 kg 10 Push Jerks, 40/30 kg 12 Burpee Over Bars

COMP SQUAD

Wednesday
9
August 2017

WOD

15min ALT EMOM 6 Pistols (Alternating Legs)s 6 Handstand Push-ups 6 Ring Dips 4RFT 12 Kettlebell Goblet Squats, 24/16 kg 9 Box Jumps, 24/20 in 6 Deadlifts, 100/70 kg

COMP SQUAD

Tuesday
8
August 2017

WOD

3-6-9-12 Thruster, 40/30 kg T2B 5 RFT 3 Rope Climbs 6 Snatches, 50/35 kg 9 Ball Slams, 20/15 kg

COMP SQUAD

Monday
7
August 2017

WOD

30-20-10-5 Double Under Clean, 40/30 kg 10min AMRAP 10 Dumbbell Push Press, 20/15 kg 10 Pull-ups 10 V-ups

COMP SQUAD