MG
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Trigger/Warm-up/Mobilise/Activate
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WOD
1) Complete the following mvts for 10 min. Quality is key….note the number of rounds completed:
L-sit hanging (5 sec)
Skin the Cat (5 sec rear lever hold)
Return to front lever (5 sec)
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Scaling – break […]
MGW
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Trigger/Warm-up/Mobilise/Activate
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WOD
1a) Strict Press
5-5-5
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Score = Max Load
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1b) Strict HSPU
Max Reps – Max Reps – Max Reps
* If you cannot achieve more than 5 strict HSPU’s then scale […]
Dont forget tomorrow is a public holiday so we will be having class at 9am. Please bring some clothes, presents new or used so that we can donate to a chosen charity of members choice for Christmas. We will carry on accepting donations till next week Tues and then dropping off at charity on the […]
G
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Trigger/Warm-up/Mobilise/Activate
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1) Determine your Max hold time for a free-standing Handstand
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Score = Max Hold time
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2) Take 10 min to practice free standing HSPU’s (i.e. Headstand to HSPU)
Hint – use an abmat or other mat to […]
WM
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Trigger/Warm-up/Mobilise/Activate
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1a) Pause Front Squat
3-3-3 (85% of 1RM)
* Pause for 3 counts at rock bottom
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then…
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2) Complete 5 Rounds of the following for time:
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500 m Run
10 Hang Power Snatch (50 […]
WMG
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Trigger/Warm-up/Mobilise/Activate
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1) Complete the following for time:
2 x L-sit rope climbs from seated on floor (3,7 m)
5 x Legless Rope Climb (3,7 m)
10 x Rope climbs (3,7 m – no jump)
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Time Cap 15 min
