WoD Archive
| Friday 18th May |
Deadlift – Eilidh |
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QOD: “Never spend today holding onto yesterday missing tomorrow.”
Warm up 5mins Cardio
3 Rounds 5 Partner Hamstring raise 5 Suitcase deadlift 5 Back extension Workout: Deadlift 3-3-3-3-3-3-3 Rollouts 3×10 |
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| Thursday 17th May |
Lee! |
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QOD: ”I always view problems as opportunities in work clothes” — Henry Kaiser
Warm up 5mins Cardio
10mins triggerpoint Workout: Rowing Intervals 5 x 500m 1:1 rest |
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| Wednesday 16th May |
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QOD: ”You miss 100% of the shots you never take” Wayne Gretzky
Warm up 5mins Cardio
3 Rounds 5 Power Clean 5 Stick Press 5 Box Pistol Workout: “The Chief” 5 Rounds of: Max reps in 3mins: 3 Power Clean – 60/42.5kg 6 Push Ups 9 Squats Rest 1min |
SF Gym in action! |
| Tuesday 15th May |
Push Press – Mayli |
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QOD: “One who deceives will always find those who allow themselves to be deceived” Niccolo Machiavelli
Warm up 5mins Cardio
10mins Snatch technique Workout: Push Press 5-5-5-5-5 Back Squat 6-6-6-6 |
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| Monday 14th May |
Toes to Bar – Tash |
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QOD: ”You are the average of the 5 people you spend the most time with” Jim Rohn
Warm up 5mins Cardio
3 Rounds 5 Roller Angel 1min triggerpoint (shoulders) 5 Squats Workout: For time: 21-18-15-12-9-6-3 Front Squat – 60/42.5kg Toes to Bar |
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| Saturday 12th May |
Wall Ball – Stu and Ali |
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QOD: ”It is in your moments of decision that your destiny is shaped. Choose well” – Anthony Robbins
Warm up 5mins Cardio
Med Ball Clean technique Workout: 7 Rounds for time: 10 Med Ball Clean – 20/14lbs 10 Wall Ball – 20/14lbs |
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| Friday 11th May |
Shoulder Press – Gerald |
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QOD: “THE AWAKENED ONE HAS NO PROBLEM WITH WEALTH – FOR WEALTH IS NOT THE PROBLEM.
THE UNAWAKENED ONE HAS PROBLEM WITH WEALTH – FOR THE SENSE OF POSSESSION IS THE PROBLEM.” Warm up 5mins Cardio
3 Rounds 5 Pass throughs 5 Stick Press 1min triggerpoint Workout: Overhead Squat 3-3-3-3-3 Shoulder Press 6-6-6-6 |
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