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Gymnastics: MU progression, pistol squats, rope climbs.

WOD: 20min EMOM

Ring/Bar MU or Ring Dips

Pistol Squats or Air Squats

Rope Climb

Alternating KB Snatch 16/24

Deadball to Shoulder 35/55

Gymnastic skills: T2B/ Working on recycling and kipping progressions.

Also; muscle ups progressions with false grip.

WOD: For Time

( No dropping of bars,Bars  must be controlled to the ground, otherwise 5 burpee penalty)  

800m run

10 push press 60/40kg

400m run

15 push press

200m run

20 push press



Dawnraiders special WOD for Pete’s birthday✊


40 T2B

30 Power Snatch 35/50

20 S2OH 45/60

10 Thrusters 55/70

20 S2OH 45/60

30 Power Snatch 35/50

40 T2B


Normal classes;


Strength/Cardio: “Tabata”

8 rounds, 20sec work, 10sec rest/transition

Pull ups/ Push ups/ Sit ups/ Air squats

score =Total no. of reps per movement

WOD: “Helen” Benchmark wod


400m run

21 KB Swings

12 Pull ups

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