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2017WOD 22092017
For Time: Run (Ratio Work 1:Rest 1) 200m 400m 600m 800m 1000m 800m 600m 400m 200m
Category Archives: WOD
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2017WOD 21092017
A. STRENGTH: Deadlift 5-5-3-5-5-5+ B. Tabata this: Hollow Hold Box Step Up (70/60cm)
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2017WOD 20092017
A. SKILLS: Butterfly Pull Ups B. 5 Rounds for time: 15 Pull Ups 25 Wallball Shots
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2017WOD 19092017
A. STRENGTH: 3 Position Clean (high hang, hang and full clean) 20′ to a heavy set B. AMRAP 14′: 5 Hang Power Clean (60/40kg) 10 Front Squat 15 HSPU
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2017WOD 18092017
A. SKILLS: Split Jerk 15′ EMOM @65%, up each 3′ B. AMRAP 12′: 5 Push Jerk (70/45) 10 Toes to Bar 15 Burpees over the bar
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2017WOD 15092017
A. STRENGTH: Squat Snatch 20′ to reach 1RM B. For time: 3-5-8-13-21-34-55 Power Snatch (35/25kg) Wallball Shots
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2017WOD 14092017
“DONNY” For time: 21/15/9/9/15/21 Deadlift (102/70kg) Burpees
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2017WOD 13092017
A. SKILLS: HSPU B. EMOM 20′ (30-40″of work) 1) Handstand Hold 2) L-Sit 3) Chin Up Hold 4) Arch Hold
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2017WOD 12092017
A. STRENGTH: Back Squat 5-5-3-5-5-5+ B. EMOM 8′: 1) Strict Toes to Bar 5-12 2) Good Morning (20/15kg) 15
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2017WOD 08092017
For time: (5, 10/5, 20/10/5, 30/20/10/5…) 5 Wall Climb 10 Thruster (50/30kg) 20 Box Jumps 30 V-Ups 40 Kb Swing (24/16kg) 50 Cal Assault Bike