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WOD 29/08/2017

STRENGTH every 3′ for 12′ 4 front squat 83%1RM WOD amrap 10′ 2-4-6-8-10-12….wallball 1-2-3-4-5-6….burpee box jump over

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WOD 25/08/2017

STRENGTH emom 10′ hang power snatch WOD 3 rnds 50 double unders 15 power snatch 43/30kg 5 bar muscle up

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WOD 24/08/2017

WOD team x2 14 rnds 3 ground to overhead 70/50kg 6 burpees over the bar 12 kb. goblet lunges 32/24kg

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WOD 23/08/2017

STRENGTH emom 10′ 1 power clean + hang squat clean (start 60% increase every 2′) WOD amrap 12′ 12 box jump over 10 power clean 8/6 strict hspu

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WOD 22/08/2017

STRENGTH every 3′ for 12′ 5 push press 80%1RM WOD 50-40-30-20-10 double unders sit up (every 2′ 5 burpees)

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WOD 11/08/2017

STRENGTH every 90″ for 9′ 1 hang power snatch + 1 overhead squat WOD for time: 15 hang power snatch 43/30kg 15 ring dip 400 mt run 12 hang power snatch 12 ring dip 300 mt run 9 hang power

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WOD 09/08/2017

STRENGTH emom 10′ 1 power clean + 1 hang power clean WOD 4 rnds (2’30″on – 1’30” off) 400 mt run then: max reps hspu max reps double unders

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WOD 08/08/2017

STRENGTH every 3′ for 12′ 6 front squat 76% WOD amrap 12′ 12 front rack lunges 50/35kg 15 wallball 18 a.swing 32/20kg

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WOD 07(08/2017

STRENGTH every 3′ for 12′ 6 push press 76% WOD 7 rnds 7 shoulder to overhead 7 pullup 7 burpees

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WOD 04/08/2017

STRENGTH every 90″ for 9′ hang power snatch + hang squat snatch WOD 42-30-18 wallball 21-15-9 hang power snatch 45/30kg

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