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2019WOD 18122019
A. STRENGTH: Squat Clean EMOM 12’: 1@65%+ B. EMOM 15’: 1) 5-7 Squat Clean (TnG) @40% of A 2) 20 V-Ups 3) 5-7 Squat Clean (DnG) 4) 20 Back Extensions 5) Rest, Nose Breathing
Category Archives: WOD
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16
2019WOD 17122019
A. STRENGTH: Chin Ups 5-5-3-3-3-1-1-1 B. AMRAP 14’: 20 Db Snatch (alt) 10 Chin Ups 10 Mountains Climbers
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2019WOD 16122019
STRICT PRESS – 1RM
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2019WOD 13122019
“FRIDAY TEAMS” 3 Rounds (team of 4): 400m Run (all) 40 Goblet Squat (32/24kg) 40 DB Hang Power Clean (2×22’5/15kg) 40 DB Push Jerk
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11
2019WOD 12122019
A. SKILLS: Dragonfly B. AMRAP 12’: 18 DB Box Step Over (2×22’5/15kg) 15 Cal Assault Bike 12 Toes to Bar
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2019WOD 11122019
4 Rounds: 20 cal AB 20 cal Row 20 Burpees 200m Run
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09
2019WOD 10122019
DEADLIFT- 1RM
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08
2019TWIN COACHES’ BIRTHDAY
A. STRENGTH: Snatch EMOM 12’: 1@65%+ B. 3 Rounds: 7 Muscle Ups 12 Squat Snatch (70/45kg) 83 Double Unders
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04
2019WOD 04122019
BACK SQUAT – 1 RM
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03
2019WOD 04122019
A. SKILLS: Bar Muscle Up B. 4 Rounds: 5 Bar Muscle Up 10 Slam Ball Clean (50/40kg) 400m Run