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Wod

  • 19-11-14

    Novembre 19, 2014

    WOD: amrap 20′ 10 pull ups 10 wall balls @9/6 kg 200 mt run    

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  • 18/11/14

    Novembre 18, 2014

      emom 8′ odd- 5 hspu strict even-10 pistols WOD: 30-20-10 wall ball @9/6 kg push press @40/25 kg  

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  • 17/11/14

    Novembre 17, 2014

      WOD: WET qualifier amrap 9′ 1600 mt row 30 american swings M.E burpees

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  • 16/11/14

    Novembre 16, 2014

      WOD: 3RFT 10 power clean @60/40 kg 10 burpees otb 10 pull ups

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  • 15/11/14

    Novembre 15, 2014

      WOD: team of 3 complete 200 burpees ATH1 deadlift @60/40kg ATH2 front squat @40/25kg ATH3 burpees ATH3 as to work as long as partners are able to keep going on deadlift and front squats. When someone fails, athletes starts the next exercise till they reach in team total of 200 burpees

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  • 14-11-14

    Novembre 14, 2014

      WOD: 5RFT 5 ring dip 10 t2b 21 walking lunges @20/10 kg run 400 mt  

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  • 13-11-14

    Novembre 13, 2014

      WOD amrap 8′ 10 wall balls @ 9/6 kg 200 mt run 2′ rest amrap 8′ 10 american swing @24/16 kg 10 sit ups

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  • 12-11-14

    Novembre 12, 2014

    Strenght: emom 10′ odd- sit ups even-3/5 hspu WOD: “Fran” 21-15-9 thrusters @40/25 kg pull ups

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  • 11-11-14

    Novembre 11, 2014

      Skills: Power clean WOD: amrap 10′ 5 power clean 10 t2b 15 wall balls

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  • 10-11

    Novembre 10, 2014

    Strenght Emom 10’ Odd-3/5 strict chest to bar pull ups Even- 7/10 gymnastic push ups   WOD 100 db snatch (each arm)

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