WOD 23/09/2016

A)GWOD 10’TO PRACTICE KIPPING/BUTTERFLY B)GYMNASTIC CONDITIONING EMOM 12 a)6-10 STRICT PULLUPS b)10 STRAIGHT ARM HIP TAPS c)40 DOUBLE UNDERS C)CONDITIONING “JONESWORTHY” AIRSQUAT  80  64  48  32  24  16 KB SWING  40   32  24 ...

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WOD 22/09/2016

A)OLY EVERY 90″ FOR 12 MIN 1-2 MUSCLE SNATCH+HANG SNATCH+SNATCH 50% 3 POSITION SNATCH 3 60% 4 70% 5-6 75% 7-8 80% B)SWOD BACK SQUAT 1X70% 1X77,5% 5X3X58% STRICT PRESS 1X70% 1X77,5% 5X3X58% C)CONDITIONING AMRAP 7 5  POWER SNATCH(50/35) 15...

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WOD 14/09/2016

A)GWOD 10’TO PRACTICE A GYMNASTIC E4LEMENT B)GYMNASTIC CONDITIONING TABATA HOLLOW ROCK TABATA ARCH HOLLOW 4X(30″ ON/45 SEG OFF) HANDSTAND HOLD C)CONDITIONING AMRAP 12 40 DOUBLE UNDERS 30 WALLBALLS 20 POWER CLEANS(60/40) 10 CHEST TO...

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