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WOD 31/10/2017

STRENGTH every 90″ for 15′ 4 back squat 60% + 4 tall box jump WOD ladder: 2;4;6;8;10… front rack lunges 60/40kg box jump over ttb

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WOD 30/10/2017

STRENGTH every 90″ for 15′ 4 shoulder press 60% + 4 strict chin up WOD amrap 10′ 10 hspu 20 a.swing 24/16kg 30 double unders

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WOD 20/10/2017

STRENGTH every 2′ for 12′ 4 deadlift + 3 hang power clean + 2 push jerk WOD for time: 50 cal row 40 deadlift 30 hang power clean 20 push jerk 100 double unders

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WOD 18/10/2017

STRENGTH emom 12′ 1° 1 pause front squat 33×1 2° 1 front squat WOD 3 rnds 400 mt run 15 back squat 15 burpees over the bar

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WOD 17/10/2017

WOD emom 25′ 1° 30/50 double unders 2° 10 burpees 3° 3/5 bar muscle up 4° 12/10 cal row 5° 10 wall facing hspu

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WOD 13/10/2017

WOD 0′-5′ 3-6-9-12 double db o kb thrusters pullup 5′-10′ 2-4-6-8 single arm db o kb snatch burpee box jump over 10′-15′ 2-4-6-8 double db o kb front rack lunges strict ring dip 15′-20′ 3-6-9-12 double db o kb power

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12/10/2017

strength every 90″ for 12′ 1 snatch + hang snatch WOD amrap 12′ 6 power snatch 60/45kg 9 hspu 12 ttb

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WOD 10/10/2017

STRENGTH every 90″ for 12′ 2 front squat (start 60%) WOD 4 rnds: 3’on – 1’off 20/15 cal row 12 burpees over the bar in the remaining time: max reps power clean 60/40kg

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WOD 09/10/2017

STRENGTH every 90″ for 12′ 2 push press (33×1) (start 60%) WOD 4rnds 30″ db thrusters dx 30″ rest 30″ db thrusters sx 30″ rest 30″ burpees touch 30″ rest

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WOD 06/10/2017

WOD 4 rnds 8 kb.snatch dx 24/16kg 10 goblet squat 8 kb.snatch sx 20 russian swing 12 kb.lateral burpees 35 double unders

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