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12
2023WOD 13012023
FRIDAY TEAMS 3 Rounds: 80CalSki* 30m Worm Lunges * 1 work, 3 holding the Worm
Category Archives: WOD
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11
2023WOD 12012023
A. WEIGHTLIFTING: Power Clean EMOM 15′ x 1 @65%+ B. AMRAP 12′: 3-6-9-12-etc Power Clean (85/60kg) Chest to Bar Burpee Box Jump Over
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10
2023WOD 11012023
A. STRENGTH: Back Squat 5×6@78% B. 2-3 Rounds: 6-8 Calves to Mid Squat (1+2) 6-8/side Lunge to Bosu 45″ Hollow Hold
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09
2023WOD 10012023
Endurance EMOM 20′: 1) 12-20 Cal Row 2) 12-20 Cal Ski 3) 12-20 Cal AB 4) REST
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2023WOD 09012023
4 Sets of 6′ On : 2′ Off A1. Every 2′ for 6′: 20 Wall balls 10 Stiff Legged Sit ups Row for calories in the remaining time A2. AMRAP: 4 Shuttle runs (1 = 15m) 20m DB front rack lunges (2 x 22.5/15kg) 4 Shuttle runs 2 Rope climbs
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2023WOD 05012023
8 Sets of 3′ On : 2′ Off (alt) A1. 20/15 Cal AB bike + AMRAP in the remaining time 8 DB Hang C&J ( 22.5/15kg ) 8 Box facing burpees A2. 10 DB box step overs (2 x 22.5/15kg) 35 Double-unders 10 HSPU
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2023WOD 04012023
A. STAMINA: Strict Pull Ups 3 x Max Reps B. 5 Rounds: 16 Vups 12 Chest to Bar 8 Front Squat (60/40kg)
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2023WOD 03012023
A. WEIGHTLIFTING: Power Snatch EMOM 15′: 1 @65%+ B.AMRAP 8′: 3 Wall walks 6 Snatch (42.5/30kg) 12 Box jump overs
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01
2023WOD 02012023
AMRAP 30′: 2000m AB Bike 20 Air squats 10 Push-ups 1000m SkiErg / Row (alternate) 20 Air squats 10 Push-ups
dic
29
2022WOD 30122022
FRIDAY TEAMS AMRAP 20′: 400m Run 10 Worm C&J 2 Rope Climb each