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2014WOD 22092014
A. STRENGTH: Clean + Jerk + BN Jerk + OH Squat 1-1-1-1-1-1-1 B. 21/15/9 Wallball Shots Squat Clean (60/40kg) Sit Ups
Category Archives: WOD
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18
2014WOD 19092014 “ENRIQUE’s BIRTHDAY”
10 Rounds of: 1′ Max Meters Row 2′ Rest
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17
2014WOD 18092014
A. 3 Rounds for times of: 50 Double-Unders 15 Toes to Bar 1′ Handstand Hold B. AMRAP 15′: 25m Walking Lunges 10 Burpees 5 Box Jump Over
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16
2014WOD 17092014
Shoulder Press 5-5-5-5-5 Push Press 3-3-3-3-3 Jerk 1-1-1-1-1
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15
2014WOD 16092014
A. STRENGTH: Every 2 minutes, for 10 minutes (5 sets): 4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch B. AMRAP 12′: 12 Strict HSPU 24 kb Swings (32/24kg)
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14
2014WOD 15092014
A. STRENGTH: Back Squat 7-7-7-7-7 B. 6 x 90 sec on : 90 sec off 5 Power Clean (60/40kg) 5 C2B Pull up 5 Burpees over the bar
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11
2014WOD 12092014 “JUANSA’s BIRTHDAY”
A. STRENGTH: Strict Pull Ups 3 x Max Reps B. ” Cindy” 20 min AMRAP: 5 Pull-ups, 10 Push-ups, 15 Squats.
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10
2014WOD 11092014
A. STRENGTH: OHS 5-5-3-3-3-1-1-1 B. “Nancy” 5 Rounds of: 400m Run 15 OHS (42’5/30kg)
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09
2014WOD 10092014
A. STRENGTH: EMOM 12′ Clean x 1rep @75-85% B. 5 Rounds: 10 Thrusters (45/30kg) 15 HSPU 20 Ring Dips
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08
2014WOD 09092014 (JULIO jr’s BIRTHDAY)
A. SKILLS: Tire Flip B. By Teams, AMRAP 20′: 5 Tire Flip (each one) 10 Kb Swings 15 Knees to Elbows