Protected: WOD/Blog

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Congrats to Alvis taking out the BLC and the other winners Frenchy,Kohi, Aimee and everyone that took part, was an awesome night.

WOLFPACK all day!!!

Strength: Find your 1 rep max deadlift

WOD: “2013” ( courtesy of the wellington cup).

FOR TIME:

30 toes to bar

30 squat cleans 60/40kg

30 bar facing burpees

30 shoulder to overhead 60/40kg

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Asa putting in some good work during yesterdays killer WOD. Good to see everyone’s progress lately, we guarantee that there’s plenty more gains to come💪

Strength: Snatch- working on technique.6×2 Working sets at the same weight @ 50-70% of your 1rep max.

WOD:

25 burpee buy in

1-10 power snatch 45/25kg

10-1 box jumps

25 burpee buy out

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Skill/Strength: Turkish get up

Hero WOD: ‘Arnie’
For time.

21 Turkish Get-ups
Right arm

50 Swings
21 Overhead squats
Left arm

50 Swings
21 Overhead squats
Right arm

50 Swings
21 Turkish get-ups
Left arm

RX kettle bell weights: 32kg(men) 24kg(female)

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Skill: Gymnastics

Ring/Box L-Sits

Handstand Walks

Against the wall handstand shoulder touches

Ring/Bar Muscle Ups

WOD: Chipper

800m run

60 S2OH 30/45

50 KB Snatch 16/24

40 Burpee Box Jump

30 OH Squats 30/45

20 Pistol Squats

10 Ring/Bar Muscle Ups

20min time cap.