WOD 3/09/2019

A)SWOD WORK FOR TURKISH GET UP 1 RM B)GYMNASTIC CONDITIONING ALT EMOM 12 a)30″PILLAR PLANK TO PRESS UP b)30″ NOSE TO WALL HS HOLD c)6-10 STRICT CHEST TO BAR d)50 DOUBLE UNDERS C)CONDITIONING AMRAP 8: 20 DUMBELL SNATCH(22,5/15) 15 TOES TO BAR 10 DEADLIFT(BODYWEIGHT)

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WOD 2/09/2019

A)OLY EVERY 90″ FOR 12 MIN 3 POSITION SNATCH 1 60% 2 70% 3-4 75% SNATCH 5-6 2X80% 7-8 2X85% B)SWOD WORK FOR HEAVY FRONT SQUAT C)CONDITIONING 21-15-9-3 THRUSTERS(42,5/30) OTB BURPEES

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WOD 19/07/2019

A)SPEED WORK SPRINT PREP SEQUENCE 3X1 PUSHUP START 3XFLYING STARTS(20M. 10M PROGRESSIVE+10 M SPRINT) 5X50 M SPRINT(80%,90%,3X50 ALL OUT*) *THERE IS NO “PACING”SPRINTS B)SWOD EVERY 2 MIN FOR 6 MIN BACK SQUAT X 5(+2,5 KG FROM LAST WEEK) EVERY 2 MIN FOR 6 MIN STRICT PRESS (+1 KG FROM LAST WEEK) C)CONDITIONING 4 RFT: 5

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WOD 18/07/2019

A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12: a)10 TRUE PUSHUPS b)MAX DISTANCE HS WALK c)4/4 SIDE PILLAR DROP TO STARFISH d)50 DOUBLE UNDERS C)CONDITIONING “JONESWORTHY” AIRS QUAT 80 64 48 32 24 16 8 KB SWING(24/16) 40 32 24 16 12 8 4 STRICT PULLUPS 20 16 12 8 6 4

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WOD 17/07/2019

A)OLY EVERY 90″ FOR 12 MIN 3 SECONDS PAUSE SNATCH(AT KNEE) 1 3X60% 2 3X70% 3 3X75% SNATCH 4 2X80% 5 2X85% 6-7 2X90% 8 95% B)SWOD DEADLIFT 5 RM(+2,5 KG FROM PAST WEEK) C)CONDITIONING 3 RFT: 12 HANG POWER CLEAN(50/35) 10 BACK RACK REVERSE LUNGES(50/35) 8 BAR MUSCLE UPS

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WOD 16/07/2019

A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT.EMOM 12 a)30″ PILLAR PLANK TO PRESS UP b)10 STRICT CHINUPS c)20 STRAIGHT ARM HIP TAPS+20 SEG NOSE2WALL d)30″ MEDBALL TO TOES(9/7) C)CONDITIONING AMRAP 8 10 SHOULDER TO OVERHEAD 20 LATERAL JUMPS OVER THE BAR 10 DYNAMIC PUSHUPS 100 M SHUTTLE RUN

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WOD 15/07/2019

A)OLY EVERY 90″ FOR 12 MIN CLEAN+PUSHJERK+JERK 1 60% 2 70% CLEAN&JERK 3 2X80% 4-5 2X85% 6-7 70% 8 95% B)SWOD FRONT SQUAT X 5 (+2,5 KG FROM LAST WEEK) C)CONDITIONING “HELEN” 3 RFT: 400 M RUN 21 KB SWING(24/16) 12 PULLUPS

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13/09/2017 SUMMER TETRATHLON

A)AGON I POWER CLEAN 1 RM(3 INTENTOS BAJO TABLA SYNCLAIR) B)AGON II “SAND,SPRINTS & SODA” 80 M BEAR HUG SANDBAG CARRY(45/35) 160 M RUN 80 M BEAR HUG SANDBAG CARRY(45/35) 160 M RUN C)AGON III “BUNNY FRANNIE” 21-15-9 THRUSTERS(42,5/30) PULLUPS BOX JUMP OVERS D)AGON IV “RAMSÉS DE MOTHERFUCKER” 10 HSPU 20 TOES TO BAR 30

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WOD 11/07/2019

A)SWOD EVERY 2 MIN FOR 6 MIN BACK SQUAT X 5 (+2,5 KG FROM PAST WEEK) EVERY 2 MIN FOR 6 MIN STRICT PRESS X 5(+ 1KG FROM PAST WEEK) B)CONDITIONING 5 RFT: 6 GROUND TO OVERHEAD(60/40) 8 OTB BURPEES 6 STRICT CHINUPS 200 M SPRINT 1 MIN REST

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WOD 10/07/2019

A)OLY EVERY 90″ FOR 12 MIN CLEAN+PUSH JERK+SPLIT JERK 1 60% 2 70% 3 75% CLEAN&JERK 4-5 2X80% 6 2X85% 7-8 90% B)GYMNASTIC CONDITIONING ALT EMOM 12 a)6-8 BAR MUSCLE UPS b)10 HSPU c)40″ HOLLOW HOLD d)50 DOUBLE UNDERS C)CONDITIONING 3 RFT: 10/10 ONE ARM DB THRUSTERS(22,5/15) 20 KB SWING(32/24) 400 M RUN

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