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26
2018WOD 27092018
3 SETS of 6’ Conditioning : 4’ AMRAP A1. Alternating: Run/Row/Assault Bike A2. AMRAP: 5 Push Ups 10 Sit Ups 15 Air Squats
Category Archives: WOD
sep
25
2018WOD 26092018
A. SKILLS: Handstand Walk B. For time: 40-30-20-10m Handstand Walk 9-12-15 Squat Clean (80/60kg)
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24
2018WOD 25092018
A. STRENGTH: Front Squat 3-3-3-3-3 B. 4 Rounds for Quality: Hip Thrust x 10 @AHAFA Dragonfly x 5
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23
2018WOD 23092018
”STRONGMAN” AMRAP 18’: 1-2-3-4-5-6… Tire Flip 5-10-15-20-25-30… Burpee Over the Tire 10-20-30-40-50-60… Farmer Carry (32/24kg)
sep
20
2018WOD 21092018
A. STRENGTH: Strict Press 4-4-4-4-4 B. EMOM 12’: 1) Chin Up Hold 40” 2) L-Sit Hold 30” 3) Handstand Hold 40”
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19
2018WOD 20092018
A. STRENGTH: Pull Ups 7-7-7-7-7 B. For time: 15-12-9-6-3 Med Ball Clean Chest to Bar Jumping Lunges (each leg)
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18
2018WOD 19092018
A. SKILLS: Kb Snatch B. 6 Rounds of 2’ On : 2’ Off 20/15 Cal Assault Bike Max Kb Snatch with One Hand (24/16kg)
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17
2018WOD 18092018
A. STRENGTH: Snatch Balance 2-2-2-2-2 B. AMRAP 9’: 6 Squat Snatch (35/25kg) 6 Bar Facing Burpees 12 Wallball Shots
sep
16
2018WOD 17092018
4 Rounds for time: 15 Toes to Bar 30 Thrusters (30/20kg) 60 Double Unders
sep
13
2018WOD 14092018
A. SKILLS: Rope Climb B. AMRAP 18’: 2 Rope Climb 10 HSPU 20 Kb Swing (24/16kg)