Workout of the Day

Deadlift
2-2-2-2-2-2-2
Aim for good volume across sets; you may
increase load as you go, but the goal is not a 2RM

Kipping Pull-ups
90 seconds work
Rest 90 seconds
60 seconds work
Rest 60 seconds
30 seconds work

Extra Training
Air Bike
4 min easy
3 min moderate
2 min hard
Rest 1 min
3 min easy
2 min moderate
1 min hard
1 min rest
2 min easy
90 sec moderate
45 secs hard
1 min rest
1 min easy
45 secs moderate
30 secs hard

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OR
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Workout of the Day

5 rounds for reps (rest as needed between rounds)

Max effort ring dip - strict or kipping (scale to ring pushup or pushup)

Max effort strict toes to bar (scale to v-sits or h-sits)

Tabata row (8 rounds)
1 min rest
Tabata bike (8 rounds)

Score is total cals overall

Extra Training

Clean Pull
3-3-3-3-3
110% of your 1 RM Clean - hold across

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OR
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Workout of the Day

Push Press
3-3-3-3-3-3-3

4 rounds of:
1 min of work at each station:
Hang Power Snatch 40/30kg
Plate lunge, 20/15kg
Ball Slam, 35kg/50lb
*Rest 1 min between rounds
*Score is total reps

Extra Training

EMOM 15 mins - strict pull-ups (pick a good challenge for you)

L-sit accumulate 1-2 mins

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OR
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Workout of the Day

Team Series 2017 Event 6 (Time)

In teams of two 21-15-9 synchronised reps for time of:
Dumbbell Snatches 22.5/15
Bar Muscle Ups

[Scaled DBs 15/10 & Pull-Ups]

Time Cap 30 min
All athletes can attempt RX Snatch for at least 21reps and then select appropriate variation to continue the workout.

Extra Training
For time:
Row 1000m
Bike 1 mile
200 single skips
Row 750m
Bike .8 mile
150 single skips
Row 500m
Bike .6 mile
100 single skips
Row 250m
Bike .4 mile
50 single skips

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OR
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Workout of the Day

Nutrition Challenge info night tonight 7pm
Book your DEXA Scan time in NOW, pay over the next few days.
2nd Week of Team Series starts TODAY!!!
Beach WOD 2 Oct
Dickies Beach 8:30am

Bench Press
3-3-3-3-3-3-3

*3x12 Hammer Curls after the last setof Bench

Farmer's Carry
200m as heavy as possible - note weight in comments

Team Series Event 1 will be the WOD for afternoon sessions.

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OR
Log your Results via your WODIFY account

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