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Friday WOD 13-10-17

October 12th, 2017

Friday WOD 13-10-17

Saturdays WOD 14-10-17

Saturdays WOD will not be at the Box. CWGymnastics have a massive competition this weekend.

It will be at 114 Heifer Station Lane, Orange NSW 2800. just off Forbes Road. (Ignore Google maps – you can not get there through Nashdale)

Starts at 9.30am.

Should be fun.

Gus & Sal

4. Conditioning
Teams of 2
AMRAP 20:
9 Calorie Assault Bike
12 Calorie Row
9 Kettlebell Swings (70/53)

*Partners complete full rounds

+ Optional Extra’s in Open Gym.

1. Kipping Handstand Pushups
5 Rounds:
60 Seconds Light Row
40% of Max Kipping Handstand Push-ups

2. Clean and Jerk
On the Minute x 9 (3 Rounds) –
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 73%
Minute 2 – 78%
Minute 3 – 83%

Rest 2:00

On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
84 – 86 – 88%

3. Front Squat
6 Sets of 2:
Sets 1 & 2 – 78%
Sets 3 & 4 – 83%
Sets 5 & 6 – 88%

Thank You: http://comptrain.co/individuals/home/

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