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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
Category Archives: WOD
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16
2018WOD 17092018
4 Rounds for time: 15 Toes to Bar 30 Thrusters (30/20kg) 60 Double Unders
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13
2018WOD 14092018
A. SKILLS: Rope Climb B. AMRAP 18’: 2 Rope Climb 10 HSPU 20 Kb Swing (24/16kg)
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12
2018WOD 13092018
A. STRENGTH: Clean & Jerk EMOM 12’: 1 Rep @65%+ B. For Time: 30 Squat Clean & Jerk (70/50kg)* * Every 2’, perform: 10 Hollow Rocks 10 Back Extensions
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11
2018WOD 12092018
For Time: 150 Cal Assault Bike 300 Double Unders 4500m Run
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10
2018WOD 11092018
A. STRENGTH: Ring Dips 7-7-7-7-7 B. 3 Rounds: 800m Run 20 Ring Dips
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09
2018WOD 10092018
A. STRENGTH: Deadlift 5-5-5-5-5 B. EMOM 8’: 1) Box Step Up x 5/side @AHAFA 2) Plank Hold 40-50”
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06
2018WOD 07092018
“FRIDAY TEAMS” AMRAP 20’: 120 Cal Row 100 Push Ups 80m Firefighter Carry 60” Synchro Accumulated Hollow Hold
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05
2018WOD 06092018
A. STRENGTH: Back Squat 6-6-6-6-6 B. 4 Rounds for Quality: Reverse Walking Lunges x 6/side Strict Toes to Bar x 7-10
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04
2018WOD 05092018
A. SKILLS: Front/Back Levers B. For Time: 21/18/15/12/9/6/3: Kb SDHP (32/24kg) V-Ups