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Friday, August 31, 2018
Saturday 1st September 2018
Gallagher & McDonald
2 Rounds
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Run 200m
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16 KB Swings (24/16)
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16 Pull Ups
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16 Front Squats (50/30)
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Run 200m
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14 KB Swings
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14 Pull Ups
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14 Front Squats
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Run 200m
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12 KB Swings
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12 Pull Ups
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12 Front Squats
PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.
Thursday, August 30, 2018
Friday 31st August 2018
Med Ball Squat Cleans
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10-10-10-10-10
Complex Fran
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7 Bar Muscle Ups
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7 Chest to Bar Pull Ups
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7 Pull Ups
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21 Thrusters
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5 Bar Muscle Ups
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5 Chest to Bar Pull Ups
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5 Pull Ups
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15 Thrusters
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3 Bar Muscle Ups
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3 Chest to Bar Pull Ups
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3 Pull Ups
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9 Thrusters
Wednesday, August 29, 2018
Thursday 30th August 2018
Kipping Skills
WOD
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21 Deadlifts (100/70)
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21 Burpees
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Run 100m
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18 Deadlifts
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18 Burpees
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Run 100m
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15 Deadlifts
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15 Burpees
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Run 100m
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12 Deadlifts
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12 Burpees
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Run 100m
Tuesday, August 28, 2018
Wednesday 29th August 2018
Overhead Squats
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3-3-3-3-3-3
AMRAP 15 mins
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20 Russian Twists (KB)
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10 Single arm push jerks (KB – 20/12)
Monday, August 27, 2018
Tuesday 28th August 2018
Every 40 secs for 4 mins
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1 Hang Power Snatch
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1 Overhead Squat
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1 Hang Squat Snatch
Rest 1 min
Every 40 secs for 4 mins
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1 Power Snatch
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1 Overhead Squat
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1 Squat Snatch
Isabel
·
30 Snatches (60/40)
Sunday, August 26, 2018
Monday 27th August 2018
Chelsea
EMOM 30 mins
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5 Pull Ups
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10 Push Ups
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15 Squats
Monday, August 20, 2018
Tuesday 21st August 2018
Every 30 seconds for 3 mins
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1 Hang Power Clean
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1 Hang Squat Clean
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1 Squat Clean
Rest 1min
Every 30 secs for 3 mins
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1 Hang Squat Clean
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1 Squat Clean
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1 Push Jerk
Rest 1 min
Every 30 secs for 3 mins
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1 Squat Clean
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1 Push Jerk
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1 Clean & Jerk
Grace
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30 Clean & Jerks (60/40)
Monday, August 13, 2018
Tuesday 14th August 2018
Back Squats
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5-5-5-5-5-5
AMRAP 14mins
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12 KB Cleans
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10 Box Jumps
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8 Pull Ups
Sunday, August 12, 2018
Monday 13th August 2018
Deadlift
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6-6-6-6-6-6
Strict Pull Ups
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4-4-4-4
WOD
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50 Sit Ups
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10 Hang power Cleans (50/30)
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40 Sit Ups
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8 Hang Power Cleans
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30 Sit Ups
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6 Hang Power Cleans
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20 Sit ups
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4 Hang Power Cleans
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10 Sit ups
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2 Hang Power Cleans
Friday, August 10, 2018
Saturday 11th August 2018
Griff
·
Run 800m
·
Run 400m backward
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Run 800m
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Run 400m backward
Thursday, August 9, 2018
Friday 10th August 2018
Clean Pulls
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4-4-4-4
Overhead Lunges
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4-4-4-4-4
Push Press
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3-3-3-3
Wednesday, August 8, 2018
Thursday 9th August 2018
Mary
AMRAP 20 mins
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5 Handstand Push ups
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10 Pistols
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15 Pull Ups
Tuesday, August 7, 2018
Wednesday 8th August 2018
Back Squats
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4-4-4-4
4 Rounds
·
10 Burpee Box Jumps
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50 Double Unders
Rest
Row 3 x 250m
50 Sit Ups
Monday, August 6, 2018
Tuesday 7th August 2018
Sumo Deadlifts
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8-8-8-8
6 Rounds
·
50 Squats
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25 Push Ups
Sunday, August 5, 2018
Monday 6th August 2018
Deadlift 21-15-9
·
Sprint 100m between each set
Rest
3 Rounds
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10 Toes to bar
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10 Box Jumps
Rest
Max Air Squats in 3 mins
Friday, August 3, 2018
Saturday 4th August 2018
Bradley
10 Rounds
·
Sprint 100m
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10 Pull Ups
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Sprint 100m
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10 Burpees
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Rest 30secs
Thursday, August 2, 2018
Friday 3rd August 2018
Front Squats
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8-8-8-8-8
5 Rounds
·
5 Wall Climbs
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30 Squats
Wednesday, August 1, 2018
Thursday 2nd August 2018
Horrible Hundred
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25 Bodyweight Deadlifts
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25 ¾ BW Power Cleans
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25 ½ BW Thrusters
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25 ¼ BW Overhead Squats
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