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22
2019WOD 23082019
“Mary” AMRAP 20’: 5 HSPU 10 Pistols 15 Pull Ups
Category Archives: WOD
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21
2019WOD 22082019
A. STRENGTH: Ring Dips 5-5-3-3-3-1-1-1 B. For time: 21/15/9* Ring Dips Toes to Bar * After each round, 50m Slam Ball Hug Carry
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20
2019WOD 21082019
A. 2 x 14’ on : 6’ off 800m Run + 3 Rounds of: 21 Goblet Squat (24/16kg) 15/12 cal AB 9 Deadlift @ 100/70kg + in the remaining time: Max rep Bar facing burpees
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19
2019WOD 20082019
A. STRENGTH: Strict Press In 20’ window, reach a H5 then, 1 x AMAP @85% of A B. 3 Rounds: 10 Kb Row (each arm) Max Unbroken Push Ups
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18
2019WOD 19082019
A. STRENGTH: Power Clean + Clean 12 x 1.1 @65%+ Every 75” B. 3 Rounds: 5 Power Clean (100/75kg) 7 Front Squat 90 Double Unders
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15
2019WOD 16082019
“FIRST CUT: 4 Rounds: 400m Run 3 Legless Rope Climb 7 Squat Snatch (83/62kg)
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13
2019WOD 14082019
A. SKILLS: Butterfly Pull Ups B. 5 Sets of 2’ On : 90” Off AMRAP: 5 Pull Ups 10 Burpees 15 Wallball Shots
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12
2019WOD 13082019
4 Sets of: 600m Run : 15” Rest 200m Run : 15” Rest 400m Run : 15” Rest 200m Run 4’ Rest Between Sets
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12
2019WOD 12082019
A. STRENGTH: Deadlift In 20’, reach a H5 then, 1 x AMAP @85% B. 3-4 Rounds for Quality: 6/leg One Leg Deadlift 12 Box Step Up @AHAFA
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08
2019WOD 09082019
RINGER 1 & RINGER 2 Ringer 1 30-20-10 reps of: Air bike (calories) Toes-to-rings Ringer 2 15-10-5 reps for time of: Burpees Overhead squats (60/43kg)