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2015 Dicembre - ARCHIVIO

  • 19/12/2015

    18 Dicembre, 2015

    Hero Wod

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  • 18/12/2015

    17 Dicembre, 2015

    Strength: 5×3 deadlift @85% Wod: 4 RFT 10 pull ups 10 STO @40/25 kg 20 Lunges overhead walking @ 20/15 kg 15 push ups 10 dumbell snatch each side

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  • 17/12/2015

    16 Dicembre, 2015

    Gymnastics: emom 10′ odd – 10 ring push ups even – 8 alt pistols Wod: 21-15-9 thrusters @ 40/25 kg Ring dips burpees over the bar

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  • 16/12/2015

    15 Dicembre, 2015

    strength: 5×5 push press @ 75% Wod: 4 RFT 21 box jumps 18 wall balls @ 9/6 kg 15 kettlebell swings @ 24/16 kg 12 burpees

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  • 15/12/2015

    15 Dicembre, 2015

    A1 ring hold 20″ on top A2 10 ball push ups x 4 sets B1 hollow hold 20″ B2 back extension x 10 reps  x 4 sets Wod: 100 sit up 50 su 25 overhead squat @20/15 kg 50 su 100 sit ups  

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  • 14/12/2015

    14 Dicembre, 2015

    Strength: back squat 10 reps @70% 8 reps @75% 6 reps @80% 4 reps @85% 2 reps @90% Wod: Amrap 12′ 5 burpees box jumps 10 pike push ups 15 wall balls @ 9/6 kg

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