07/11/2017
DU WOD Amrap 12’ 12 A.swings 24/16 09 Power clean 40/30 06 snatch any style
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06/11/2017
Turkish Get Up WOD buy in 1000 run 30 ring row 40 push ups 50 air squat 60 sit ups 20 pull ups 30 diamond push ups 40 squat jumps 50 russian twist 10 ctb 20 push ups hr 30 alt pistol squat 40 v-ups
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04/11/2017
Wod Amrap 30’ Team of 2 500 m run togheter 40 Lunges alt. synchro 30 Clap Push ups 20 V-ups synchro 10 strict pull ups (5 each)
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03/10/2017
Clean and Jerk complex WOD ‘Lucrezia’ 3 RFT 50/35 11 Burpees 11 Snatch any style 11 Burpees 11 Push press 11 burpees 11 Front squat
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02/11/2017
Back Squat WOD Amrap 16’ 08 TTB 16 A. swings 32 DU
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31/10/2017
RUN WOD 21-15-9 Box jump Russian Pumpkin twist Pull ups Pumpkin thrusters
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30/10/2017
Snatch complex WOD 5 RFT 50/35 09 burpees 70 m db farmer’s carry 2 x 15/10 05 Manmaker
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28/10/2017
Helen meet Nancy 3 rft 400 m run 21 A. swings 24/16 12 Pull ups 15 ohs 40/30
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27/10/2017
Deadlift snatch Grip WOD Emom 15’ 1 12 pistol squats 2 04 Power Clean and Jerk 60/40 3 08 Box jumps high
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Cluster WOD For time 2-4-6-8-10 Power Snatch (70% 1 rm snatch) 50-40-30-20-10 DU
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25/10/2017
WOD FOR TIME ….? ….? …. ?
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