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GAMES WOD AMRAP 10 mins of: 60 x Burpee Bar Jumps 30 x Overhead Squat (55/40kg) 10 x Muscle Ups THIS WEEK Strength Programme - Unload Week Skill of the Week - Burgener WUP Muscle Up Progression Olympic Lifting - Thursday 1830hrs Don't forget people 1st Feb registration opens for the CROSSFIT GAMES. Get on board and have a go.
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OLYMPIC LIFTING On Minute every Minute 1 Squat Clean (60/40kg) Continue until can't complete reps within Minute AMRAP 7 mins of: 15 x Wall Balls 10 x KB Swings (24/16kg) 5 x Plate Sit Ups (15/10kg) Rest 3 Mins then: AMRAP 7 mins of: 20 x Tyre Flips 200m run Rest 3 mins then: AMRAP 7 mins of: 7 x Pull Ups 10 x Box Jumps (24/20inch) 13 x HRPU Remember session tomorrow is at the gym. Pool Session has been scheduled for later.   SKILLS Hollow Rocks Supermans Guys no swim session this Sunday as the pool is unavailable. Will reschedule and let you know. "AUSTRALIA DAY" 100 x Squats 100m Sandbag Run 50 x Burpees Sandbag Run 50 x HRPU Sandbag Run 50 x Deadlift Sandbag Run 50 x Push Press Sandbag Run 100 x Situps Sandbag Run 7.30pm Team at the Gym for the Australia Day WOD   5 Rounds for time of; 200m Run 15 x KB Swings (32/24kg) 20 x T2B Buy in to start each round by completing 5 HSPU. SUNDAY SESSION - POOL WOD, Craigie Lesiure Centre, meet at 4pm. No Oly Lifting Australia Day 7.30am WOD Only for the Day.  'COE' 10 Rounds of: 10 x Thrusters (45/30kg) 10 x Ring Push Ups BENCH MARK TUESDAY Make sure you get down to the box Thursday morning for the Australia Day WOD. Lets celebrate the day with as many REX crew as possible.   AMRAP 5 mins: Ground to Overhead (50/35kg) Rest 3 Mins then: AMRAP 15 mins of: 10 x Deadlift (90/65kg) 10 x Burpee Bar Jumps Carpark Run AUSTRALIA DAY WOD 7.30am at the gym. Only WOD for the day so if you want to squeeze in a public holiday session, this is your only opportunity.  4 Rounds for time of: 7 x Muscle Ups 50 x Squats 25 x HRPU NEXT WEEK: Skill - Snatch Strength Programme - Week 3 Weakness WODS - What are they?? BOOTCAMP - Beach Session Friday Morning AUSTRALIA DAY - Morning WOD  In Teams of 2 Complete 5 Rounds For Time of: 7 x Deadlift (40/30kg) 7 x Hang Squat Clean 7 x Chest to Overhead Sandbag Run 21 x KB Swing (24/16kg) First person starts reps and second person doesn't start until the first has finished on the bar. PARK WOD Ashdale Primary School Oval. Meet on the southern side of the oval. Both sessions  |
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