Workouts for the Week

 In WOD

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Workouts for the Week

Monday

In teams of three, with only one person working at any time, complete the following as quickly as possible:
50 Hang Power Cleans (70/45kg)
100 Squats (70/45kg) – use racks
150 Pull-Ups
200 Push-Ups
Partition reps amongst team members as you wish, but the team must complete each task before embarking upon the next.

Tuesday

Strength
Take 15 minutes to build to a heavy, but not 3-RM, Deadlift x 3 reps

WOD
Complete rounds of 15, 12, 9, 6 and 3 reps for time of:
100/70kg Deadlift
Handstand Push-Ups

Wednesday is Christmas day. Eat Lots.

Thursday is Boxing / Stephen’s Day. Go for a long run.

Friday

Strength
Five sets of:
Bench Press x 3-5 reps @ 20X1
Rest 2 minutes
Strict Chest-to-Bar Pull-Ups x Max Reps @21X0
Rest 2 minutes;

WOD
Three rounds for time of:
Row 400 Meters
Hand-Release Push-Ups x 25 reps (men)/15 reps (women)

Satruday

In teams of two, complete 10 rounds for time of:
20 Kettlebell Swings
15 Wall Ball Shots (10/6kg)
10 Toes to Bar
Partners must alternate tasks throughout workout, with only one partner working at a time (e.g., Round 1 – Partner A does 20 Kettlebell Swings, Partner B does 15 Wall Ball Shots, Partner A does 10 Toes to Bar; Round 2 – Partner B does 20 Kettlebell Swings, Partner A does 15 Wall Ball Shots, Partner B does 10 Toes to Bar).

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