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2020WOD 03012020
“FRIDAY TEAMS” For time: (teams of 3) 150 Box Jump 120 Cal Assault Bike 90 Toes to Bar 60 Devil Press (2 x 22’5/15kg) 30 Wall Climb 15 Bar Muscle Ups
Category Archives: WOD
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2020WOD 02012020
STRENGTH: Power Snatch Every 75”: 12 x 1.1@65%+ B. AMRAP 9’: 5 Power Snatch (60/45kg) 15 Wallball Shots 30 Double Unders
dic
29
2019WOD 30122019
“FRAN” For time: 21/15/9 Thrusters (43/29kg) Pull Ups
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26
2019WOD 27122019
1RM – Front Squat
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2019WOD 26122019
3 Sets of 4 x 2’30” ON : 30” OFF 3’ Rest between Sets Run Row Assault Bike
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22
2019WOD 23122019
A. STRENGTH: Split Jerk Every 75”: 9 x 2@65%+ B. 8 Rounds for time: 12 Deadlift (50/35kg) 9 Hang Power Clean 6 Shoulder to Overhead
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2019WOD 20122019
A. SKILLS: Handstand Walk B. For time: 100m Handstand Walk* * Every 3’, starting in 00:00 20m Farmer Carry 20m Bear Hug Carry
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2019WOD 19122019
“KELLY” 5 Rounds: 400m Run 30 Box Jumps 30 Wallball Shots
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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
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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