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November Beginners Course

Wednesday, October 22, 2014

Thursday 23rd October 2014

Skills Strength
Snatch

WOD
15-12-9-6-3
C2B pullups
Walking Lunge (each leg)
Hand release Pushups



Tuesday, October 21, 2014

Wednesday 22nd October 2014

Bench Press
75% x 5, 85% x 3, 95% 1+
15 min AMRAP

WOD
2 Rope climbs
4 Squat clean
6 Kettlebell swings 24/16
250m row


Monday, October 20, 2014

Tuesday 22nd October 2014

Strength
Back Squat
75% x 5, 85% x 3, 95% 1+

WOD
AMRAP in 20 min
8 Pullups
8 Box Jumps (30/24)
12 KB swings 32/24kg

Thursday, October 16, 2014

Friday 17th October 2014

Strength
Deadlifts
70% x 3, 80% x 3, 90% 3+

Three Rounds for time:
20 Hang Power clean
20 Front Squats
40 Double unders