WOD 05/04/2018

STRENGTH emom 12′ 3 power clean (da 60% a 80% 1RM) WOD 30-20-10 a.swing 24/16kg box jump alt. front rack reverse lunges 50/35kg

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WOD 04/04/2018

STRENGTH every 2′ for 10′ 4 push jerk (increase every sets) WOD 3 rnds 400 mt run/500 mt row 20 chest to bar pullup 10 strict hspu

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WOD 03/04/2018

STRENGTH every 2′ for 10′ 2 front squat 80/85%1RM WOD for time: 20/18/16 ring dip 14/12/10 hang power clean e jerk 65/45kg

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WOD

WOD every 5′ for 30′ 250/200 mt row 12 burpees 9 ttb 6 power clean 70/45kg

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WOD 29/03/2018

STRENGTH every 2′ for 10′ 5 deadlift 70/75% 1RM WOD 4 rnds 1′ max reps db snatch 1′ max reps wallball 1′ rest

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WOD 28/03/2018

STRENGTH every 90″ for 7 sets weighted strict chin up 5-4-3-2-1-1-1RM WOD 3 rnds 200 mt run 9 hspu 18 box jump over 27 double unders

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WOD 27/03/2018

STRENGTH every 2′ for 10′ 4 push jerk WOD amrap 12′ 3;6;9;12;15;18…. a.swing h.r push up pullup

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WOD 26/03/2018

STRENGTH every 2′ for 10′ 2 back squat 80/85%1RM WOD amrap 12′ 12 jumping back squat 25/20kg 24 double unders 12 jumping lunges 25/20kg 24 double unders

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WOD 22/03/2018

STRENGTH emom 12′ 1 power snatch + 1 overhead squat WOD emom 12′ 1° 6/10 slamball 2° 1/2 rope climb 3° 45″ row for cal 4° rest

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WOD 21/03/2018

WOD for time: 70 burpees touch 60 sit up 50 a.swing 24/16kg 40 pullup 30 hspu

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