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Bank Holiday Monday:

WOD 1

16 AMRAP

12 X Tyre Flip
200m Run
24 X Wall Ball

WOD 2

16 AMRAP

Buy In:

10 X Rope Climb

Then:

80 X DB Snatch @22.5/15kg
60 X DB OH Lunge @22.5/15kg
40 X Synchro Air Squat
20 X Wall Walks*

Then in Remaining Time:

Max Effort Synchro Burpee Over DB

*Scaling: Half Wall Walks / 60 X Walking Plank

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Tuesday:

A.

Strength – Strict Press

Build to a Heavy set of 4 Reps

B.

Metcon – 3 Rounds For Time

400m Run
10 X Power Clean @50/35kg
10 X Push Press @50/35kg

*Load should see the Push Press being completed Unbroken

Time Cap: 15 Mins

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Wednesday:

Conditioning

5 Rounds For Time:


200m DB Farmers Carry @2 X 22.5/15kg
15 X Over Box Jump
5 X Burpee Muscle Ups / 10 X Burpee Pull Up


*Aim for minimum drops on the DBs once on each carry


Time Cap: 35 Mins


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Thursday:

Barbell – Snatch

A.

Drop Snatch



3 Sets:

5 @RPE 6
5 @RPE 7
5 @RPE 8


*Move FAST!


B.

Halting Snatch



Build to a Heavy set of 2 Reps


*Pause for 1 Second at the Knee 
Keep Shoulders OVER the bar, in the pause! 

——

Friday:

A.

Strength – Front Squat

5 RM Tempo Front Squat @32X1

Build to a 9/10 effort Set of 5.
Tempo = 3s Eccentric / 2s Pause / Explode Up / 1s ‘Rest’

B.

Metcon – 4 Rounds


AMRAP with 3 Minute Cap


10 X Front Squat @60/40kg
10 X Bar Over Burpee
10 X Handstand Push-Up

Rest 1 Minute

Time Cap: 15 Mins


*Aim for unbroken sets on the Bar and HSPU variation used, pick up each round where you left off if Round is not completed in 3 Mins Cap. If Round is completed in under 3 Mins then take 1 Min Rest as soon as Round is complete.

Work for 3 Mins On / 1 Min Off until 4 Rounds are completed


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Saturday:

Team WOD

In Pairs For Time

3 Rounds:
30 X Pull Up*
30 X Clean & Jerk @60/42.5kg
 
2 Rounds:
20 X Chest To Bar Pull Up*
20 X Clean & Jerk @80/52.5kg
 
1 Round:
10 X Bar Muscle Up*
10 X Clean & Jerk @100/60kg

Aim for sets of 5-10 Reps on the Gymnastics Elements & Quick Singles on the Bar

Time Cap: 35 Mins

*Scaling: Jumping / Banded / Low Bar / Row variations of PU / C2B / BMU

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Sunday:

Hero WOD ‘McGhee’

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

30 AMRAP

5 X Deadlifts @125/85kg
13 X Push-up
9 X Box Jump @24/20”

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