Strength Development: Handstand Walking   ·   Box progression ·   Wall progression ·   Assisted ·   Practice   WOD   7 Rounds For Time 24 Minute CAP   ·     8 Pull-ups OR 4 Muscle-Ups + 2 Thrusters (RX 60/40 Kg) ·     16/12 Calories ·     15 Meter Handstand Walk OR 15 Meter Bear Crawl or 20…

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    Heart Starter   4 Rounds   ·    10 Ab Mat Sit-ups ·    5 Dead-ball Squats (RX 55/35 Kg)   10 minutes   WOD   20 Minute EMOM   ·    1st Min: Max Box Jumps (RX 30”/24”) ·    2nd Min: 100 Meters Farmers Carry ·    3rd Min: Max Bench Press ·    4th Min: Rest…

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    Movement Warm-Up:   ·  Handstand Push-Ups ·  Thrusters ·  Pull-ups ·  Sumo Deadlift High-Pulls ·  Squat Snatch ·  Kettle-bell Swings     WOD   “Our Aussie Heroes”   Honouring Worsley, McCarthy, Wood, Gallagher, McDonald and Lambo   40 Minute CAP   Worsley: ·    9 Handstand Push-Ups ·    15 Ring Dips ·    21 Thrusters…

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    Strength Development: Back Squats   5 sets @ 2 minutes   5 – 5 – 5 – 5 – 5   ·    Stimulus: Build to a working weight and maintain across sets   WOD 1   6 Minutes     ·   2 Min: Max Calories ·   2 Min: Max Deadlifts (RX 60/40 Kg)…

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    British HERO WOD   “Watson”   David Watson (23) 33 Eng. Reg.   KIA 31/12/2009   Afghanistan   For Time:   ·    59 Pull-ups ·    23 Push-ups ·    400 Meter Run ·    59 Ground-to-Overhead (RX 20/10 Kg) ·    23 Toes-to-Bar ·    400 Meter Run ·    59 Wall-balls (RX 9/6 Kg) ·    23 Burpees…

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    Skill Development Pistols   10 minutes   ·    1st Min: 5 left leg ·    2nd Min: 5 right leg ·    Scale to your point of progression         WOD   20 Minute AMRAP     ·   10 Box Jumps (RX 24”/20”) ·   10 Pistols (Alternating) OR 20 Air Squats ·   10…

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    Heart Starter   5 Rounds   ·   10/8  Calories ·   10 Mountain Climbers ·   10 Air Squats   WOD   New Benchmark Girl “Andi”   Cousin of Angie   For Time: CAP 30 Minutes   ·    100 hang Power Cleans (RX 30/20 Kg) ·    100 Push Presses ·    100 Sumo Deadlift High-Pulls ·   …

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    Strength Development: Deadlifts   5 sets @ 2 minutes   5 – 5 – 5 – 5 – 5   ·   Stimulus: Build to a working weight and maintain across sets   WOD   16 Minute EMOM   ·   3-5 Handstand Push-ups ·   5-8 Kettle-bell Swings    

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    Skill Development Rope Climbs   10 minutes   ·    Hand positioning ·    Feet positioning ·    Pull and re-positioning ·    Descending   WOD   25 Minute AMRAP   ·   10 Pull-ups OR 7 Chest-to-Bar Pull-ups OR 3 Bar Muscle-ups ·   10 Dumb-bell Snatches (Alternating arms) ·   2 Rope Climbs ·   25/20 Calories or 400…

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