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Adrian McDonald 0404091335

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Burleigh Gym (PUMMA) 4/39 Township Drive Burleigh Heads

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Potential Unlimited Mixed Martial Arts

Tuesday 1st June

Enjoy the first day of WINTER!

WOD

“ELIZABETH”
21-15-9 reps for time:-

Squat Clean, 60kg(40kg)
Ring Dips

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Monday 31st May

WOD

For time:

5 X 400m Run

Rest 2 minutes between each effort.

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Sunday 30th May

WOD

10 Rounds for time:

10 Thrusters 40kg (20kg)
10 Burpees

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Saturday 29th May

WOD

Maximum double unders in 10min.
Bottom to Bottom Tabata squats.

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Friday 28th May

Use today to recover from a big week if you have trained every day, or catch up on a WOD you [...]

Thursday 27th May

WOD

Here is another example of sharing a great WOD put together by CrossFit Brisbane:

5 rounds for max load and distance

Front Squat 3 reps
Farmers Carry 32kg (16kg)

Rest as required between rounds.  Each farmers carry attempt concludes when the kettlebells are placed on the ground. The kettlebells must be carried at arms length.  Running is not allowed in [...]

Wednesday 26th May

WOD

7 Rounds for time:

7 Burpees
21 Pull ups
Broad Jump 10m

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Tuesday 25th May

WOD

“McGhee”

AMRAP 30min

5 X 125kg(90kg) DL
13 Push ups
9 Box Jumps 24″(20″)

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Monday 24th May

WOD

Power Clean

3-3-3-3-3-3-3

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Finisher:  5minutes Hand [...]

Sunday 23rd May

WOD

7 Rounds for time:

15 Kettle Bell swings 24kg(16kg)
50m run
15 Push ups
50m run

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