Workout of the Day, WOD – Fri, 17 Apr 2015
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Trigger/Warm-up/Mobilise/Activate
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WOD
1) Back Squat (*last completed 3 April – if missed complete at 5% less on a & b)
a) 10-10-10 (65% 1RM)
b) 1 x 20 (55% 1 RM)
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Rest 90 sec
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Score = Loads
Workout of the Day, WOD – Thurs, 16 Apr 2015
WM
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Trigger/Warm-up/Mobilise/Activate
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1) Hang Power Clean
3-3-3-3-3 (Count sets with a load of >80% of 1RM)
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Score = Load
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Then…
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2) Complete 5 Rounds of the following for time:
8 Hang Power Clean (70 kg / 42 […]
Workout of the Day, WOD – Wed, 15 Apr 2015
WMG
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Trigger/Warm-up/Mobilise/Activate
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1) Front Squat 2-2-2-2-2-2 (85% of 1 RM) *Last completed 1 April (if you missed 1 April, start on 80% 1RM)
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Complete Every 2nd min (12 min)
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Score = Load
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then…
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2) Complete […]
Workout of the Day, WOD – Tues, 14 Apr 2015
MG
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Trigger/Warm-up/Mobilise/Activate
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1a) Death by HSPU’s & DU’s:
1st min – 1 Strict HSPU & 2 DU’s
2nd min – 2 Strict HSPU & 4 DU’s
3rd min – 3 Strict HSPU’s & 6 DU’s
etc…
If you do not make 10 […]
Workout of the Day, WOD – Mon, 13 Apr 2015
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Trigger/Warm-up/Mobilise/Activate
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1a) Snatch – Take 10 min to work up to a max for the day (Not neccessarily a 1RM).
1b) EMOM 6 min – 1 Snatch at 85% of the Max for the day.
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Score = Loads
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Workout of the Day, WOD – Fri, 10 Apr 2015
For those traveling to and competing at Fittest in Cape Town (FiCT), Best of Luck! For those of you at home, see the FiCT facebook page and website for results, news and pics!
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Trigger/Warm-up/Mobilise/Activate
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1) AMRAP the following for 7 min:
10 C2B Pull-up’s
10 Thrusters […]