WOD Monday 14th December

Movement tech Power Snatch Level 1 10 EMOM 5- 3 position power snatch / power clean Level 2 10 EMOM to build to a heavy single 3 position Power snatch Then Wod 1 10 min Amrap 5 Bar MU/C2B/Pull up/Ring row x 2 10/15 cal row 15 HPS 35/20/ KB swing Wod 2 10 min Amrap 10 Burpee box jumps

10 T2 b / sit ups

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WOD Thursday 28th January

DL Tech And Prime On the 0:00… AMRAP 15: 40 Single Dumbbell Hang Clean and Jerks 30 Box Jumps 20 Kipping Handstand Pushups 10 Deadlifts 120/80 On the 20:00… Deadlift On the Minute x 6 2-2-2-1-1-1 Dead

WOD Wednesday 27th January

Barbell warm up and tech Clean and jerk + Snatch On the Minute x 8: 3 Snatches Rest 2:00 On the Minute x 8: 2 Clean and Jerks Then 5 Rounds: 1,000m Bike/ row / 50 burpees 1 Round of “Barbara” 1 Round

AUSTRALIA DAY WOD

FOR TIME: 10 Burpees 10 Burpees 25 Push Ups 10 Burpees 25 Push Ups 50 Lunges 10 Burpees 25 Push Ups 50 Lunges 100 Sit Ups 10 Burpees 25 Push Ups 50 Lunges 100 Sit Ups 150 Air Squats

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