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Wednesday
17
July 2019

WOD

12min Pull Up Practice 14 min AMRAP 15 Wall Balls, 9/6 kg 10 Box Jumps, 24/20 in 5 C2B

COMP SQUAD

Tuesday
16
July 2019

WOD

2-4-6-8-10 HSPU Alt Pistol Deadlift, 100/70 kg 12 min ALT EMOM 7 Front Squats, 60/40 kg 7 Back Squats, 60/40 kg

COMP SQUAD

Monday
15
July 2019

WOD

15min Squat Snatch Practice 5 RFT 5 Squat Snatches, 40/30 kg 10 Lateral Burpee Over Bars 5 Strict Pull-ups

COMP SQUAD

Saturday
13
July 2019

WOD

25min Time Cap 5RFT Run, 400 m 20 Kettlebell Swings, 24/16 kg 15m, Single Arm KB Overhead Walking Lunge, 24/16 kg

COMP SQUAD

Rest Day
Friday
12
July 2019

WOD

12min ALT EMOM 5 Devil Press, 20/15 kg 10 Med Ball Cleans, 9/6 kg 12 min AMRAP 6 Power Cleans, 50/35 kg 6 Thrusters, 50/35 kg 6 HSPU

COMP SQUAD

Thursday
11
July 2019

WOD

21-15-9 Alt DB Snatch, 20/15 kg Ball Slam, 20/15 kg DB Russian Twist, 20/15 kg 4 rounds for time of: 10 Burpee Box Jumps, 24/20 in 10 Single DB Overhead Squats, 20/15 kg 3 Rope Climbs

COMP SQUAD

Wednesday
10
July 2019

WOD

Front Squat 10-8-6-4-2 5 RFT 6 Clean & Jerks, 50/35 kg 12 Ring Dips 18 Leg Lifts

COMP SQUAD

Tuesday
9
July 2019

WOD

Morning Classes Only 4 RFT 6 Snatch Balances, 50/35 kg 6 Push Press, 50/35 kg 12 Wall Balls, 9/6 kg 12min AMRAP 10 Deadlifts, 100/70 kg 10 Pull-ups 20 AbMat Sit-ups

COMP SQUAD

Monday
8
July 2019

WOD

Only Morning Classes 12 min ALT EMOM 6 Clusters, 60/40 kg 8 Lateral Burpee Over Bars For time: 21 Toes-to-bars 21 Box Jumps, 24/20 in 30 Double Unders 15 Toes-to-bars 15 Box Jumps, 24/20 in 20 Double Unders 9 Toes-to-bars 9 Box Jumps, 24/20 in 10 Double Unders

COMP SQUAD

Saturday
6
July 2019

WOD

Card Game Wod 3 RFT Power Clean, 50/35 kg Lateral Burpee Over Bar Front Squat, 50/35 kg Pull-up Run, 400 m Power Clean - Diamonds Burpee - Clubs Front Squat - Spades Pull Ups - Hearts

COMP SQUAD

Rest Day
Friday
5
July 2019

WOD

13 min AMRAP 15 KBS, 24/16 kg 8 C2B 7 Strict Press, 40/30 kg Back Squat @70/50 kg 7x7

COMP SQUAD

Thursday
4
July 2019

WOD

12 min ALT EMOM 10 Alt Pistols 7 HSPU 5 RFT 8 Power Snatches, 50/35 kg 6 Lateral Burpee Over Bars 4 Overhead Squats, 50/35 kg 2 Rope Climbs

COMP SQUAD

Wednesday
3
July 2019

WOD

5-10-15-20 Power Clean, 50/35 kg T2B Front Squat 3-3-3-3-3

COMP SQUAD

Tuesday
2
July 2019

WOD

15 min ALT EMOM 10 Burpees 15 KBS, 24/15 kg 20 AbMat Sit-ups 4 RFT 12 Box Jumps, 24/20 in 12 Wall Balls, 9/6 kg 12 DB Push Press, 20/15 kg

COMP SQUAD

Monday
1
July 2019

WOD

Fran 21-15-9 Thruster, 40/30kg Pull-up Deadlift 5-5-5-5-5

COMP SQUAD