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Wod

  • 22/8/2017

    Agosto 21, 2017

    Complete as many rounds as possible in 25 minutes of: 10 medball overhead squats 12 toes-to-bar 14 alternating push presses 16 double unders Men use 20-lb. medicine ball and 20-kg. dumbbell. Women use 14-lb. medicine ball and 15-kg. dumbbell.

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  • 21/8/2017

    Agosto 20, 2017

    21-18-15-12-9-6-3 reps for time of: Thrusters After each round run 200 meters. Men use 30-kg. barbell. Women use 20-kg. barbell.

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  • 18/8/2017 – VO2 Max Run

    Agosto 17, 2017

    3 sets of 8 reps of 100 meters run Rest 45 seconds between reps. Rest 4 minutes between sets. Target pace for run intervals is your 400 meters max effort. Warm-up and cool-down efficiently.

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  • 2 rounds of: Run 500 meters Jog 500 meters Run 400 meters Jog 400 meters Run 300 meters Jog 300 meters Run 200 meters Jog 200 meters Run 100 meters Jog 100 meters Rest 5 minutes between rounds. Target pace for run intervals is your 1 mile max effort. Warm-up and cool-down efficiently.

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  • 5 rounds of: Run 500 meters Rest 1 minute Run 300 meters Rest 4 minutes Target pace for run intervals is your 800 meters max effort. Warm-up and cool-down efficiently.

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  • 11/8/2017

    Agosto 10, 2017

    3 rounds for time of: 15 burpees 15 sumo deadlift high pulls 15 double unders 15 goblet squats Men use 1.5-pood kettlebell. Women use 1-pood kettlebell.

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  • 10/8/2017

    Agosto 9, 2017

    Complete as many rounds as possible in 15 minutes of: 20 push presses 5 handstand push-ups 20 alternating kettlebell snatches 5 handstand push-ups 20 thrusters 5 handstand push-ups 20 single arm russian swings 5 handstand push-ups 20 box jumps over Men use 30-kg. barbell, 1.5-pood kettlebell and 24-in. box. Women use 30-kg. barbell, 1-pood kettlebell […]

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  • 9/8/2017

    Agosto 8, 2017

    12-9-6 reps for time of: Rowing (calories) Burpees, over the row Rest 4 minutes, then 12-9-6 reps for time of: American swings Alternating front rack lunges Men use 1.5-pood kettlebell. Women use 1-pood kettlebell.

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  • 8/8/2017

    Agosto 7, 2017

    10 rounds for time: 10 medicine ball cleans 10 ab-mat sit-ups 10 alternating dumbbell snatches Men use 20-lb. medicine ball and 20-kg. dumbbell. Women use 14-lb. medicine ball and 15-kg. dumbbell.

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  • 7/8/2017

    Agosto 6, 2017

    In 3′ complete 2 rounds 10 wall balls @ 20/14 lb 5 toes to bar If completed add 3 more minutes 2 rounds 12 wall balls @ 20/14 lb 6 toes to bar If completed add 3 more minutes 2 rounds 14 wall balls @ 20/14 lb 7 toes to bar Continue same pattern until […]

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