WOD 15/02/2019

A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING 3 SETS.(30SEG ON/30 SEG OFF) a)CHEST TO BAR b)NOSE TO WALL HS HOLD c)TOES TO BAR d)DOUBLE UNDERS C)CONDITIONING 3 SETS.1 MINUTE OF MAX. REPS/STATION -THRUSTERS(35/25) -BOX JUMP OVERS -HANG POWER SNATCH(35/25) -WALLBALLS(9/7) -BURPEES -1 MIN REST

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WOD 13/02/2019

A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)TRUNK WORK 3 SETS.(30 SEG ON/30 SEG OFF) -HOLLOW ROCK -IRONMAN HOLD -MEDBALL TO TOES -PILLAR PLANK TO PRESS OUT C)CONDITIONING AMRAP 10: 10 RING MUSCLE UPS 50 WALLBALLS 100 DOUBLE UNDERS

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WOD 11/02/2019

A)OLY WORK FOR HEAVY SNATCH B)SWOD FRONT SQUAT 3X3@90% C)CONDITIONINGAMRAP 10: 10 HANG POWER CLEAN(60/40) 10 SHOULDER TO OVERHEAD(60/40) 10 CHEST TO BAR

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WOD 8/02/2019

A)SWOD BACK SQUAT 3X2@90% PUSH PRESS 3X2@90% B)CONDITIONING FOR TIME: 1KM RUN 80 WALLBALLS(9/7) 60 TOES TO BAR 40 ONE ARM DB PUSH PRESS(22,5/15) 20 DB SNATCH(22,5/15)

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WOD 7/02/2019

A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12 a)3 STRICT RING MUSCLE UPS b)6-10 STRICT HSPU c)30″ INVERTED HOLD d)50 DOUBLE UNDERS C)CONDITIONING AMRAP 4: 10 THRUSTERS(42,5/30) 10 BOX JUMPS(60/50) ——-2 MIN REST———- AMRAP 4: 10 THRUSTERS(42,5/30) 10 OTB BURPEES

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WOD 6/02/2019

A)OLY 12 MIN TO HEAVY CLEAN&JERK B)SWOD DEADLIFT 3X2@90% C)CONDITIONING 5 RFT: 5 HANG POWER CLEAN(50/35) 5 SHIN HOPS 5 BAR MUSCLE UPS 200 M SPRINT LIKE A FUCKING DEVIL IN FLAMES 1 MIN REST

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WOD 5/02/2019

A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12 a)30″ SHOULDER TAPS b)30″ SIDE PLANK LEFT c)30″ SUPERMAN HOLD d)30″SIDE PLANK RIGHT C)CONDITIONING 20 WALLBALLS(9/7) 20 DB SNATCH(22,5/15) 20 JUMPIN LUNGES 20 DOUBLE UNDERS

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WOD 27/09/2018

A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING AL EMOM 12: a)30″ WEIGHTED SITUP b)40″ NOSE TO WALL c)40″ HOLLOW HOLD d)50 DOUBLE UNDERS C)CONDITIONING 5 RFT: 15 BOX JUMPS(60/50) 18 SITUPS 20 AIR SQUAT 400 M RUN

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