WOD 5/06/2019

A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12: a)5 BAR MUSCLE UPS b)30″ HS WALK/HS MARCH c)30″ INVERTED HOLD d)50 DOUBLE UNDERS C)CONDITIONING “OPEN 17.5” 10 RFT: 9 THRUSTERS(42,5/30) 35 DOUBLE...

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WOD 29/01/2019

A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12: a)1-2 FRENCHIE PULLUPS b)6-10 STRICT HSPU c)30″ L-HANG d)30″ PSEUDO PLANCHE PUSHUPS C)CONDITIONING: AMRAP 4; 21-15-9 THRUSTERS(42,5/30) PULLUPS —-3 MIN...

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WOD 23/01/2019

A)GWOD WEIGHTED PULLUPS 5-3-3-2-1 B)GYMNASTIC CONDITIONING 3 ROUNDS (30 SEG ON/30 SEG OFF) -RING MUSCLE UPS -KIPPING HSPU -KIPPING TOES TO BAR -DOUBLE UNDERS C)CONDITIONING 5 RFT: 10 HANG POWER CLEAN(60/40) 20 KB SWING(24/16) 10 SHOULDER TO...

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WOD 6/11/2018

A)GWOD 10 MIN TO PRACTICE GYMASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12: a)10 STRICT TOES TO BAR b)20 STRAIGHT ARM HIP TAPS+20″ NOSE TO WALL c)30″ L HANG d)40 DOUBLE UNDERS C)CONDITIONING AMRAP 9: 10 FRONT SQUAT(60/40) 10 BURPEE BOX...

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WOD 19/10/2018

A)GWOD 10 MIN PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12: a)3-5 BAR MUSCLE UPS b)10-15 HSPU c)40″ PUSHUP PLANCK d)40 DOUBLE UNDERS C)CONDITIONING “300” 25 PULLUPS 50 DEADLIFT(60/40) 50 PUSHUPS 50 BOX JUMPS 50 FLOOR...

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WOD 17/10/2018

A)GWOD WEIGHTED PULLUPS 3 RM B)GYMNASTIC CONDITIONING TABATA HOLLOW ROCK TABATA SUPERMAN C)CONDITIONING “SAVED BY THE BARBELL” 3 ROUNDS FOR MAX REPS OF: 1 MIN OF BURPEES 1 MIN OF WALLBALLS(9/7) 1 MIN OF DEADLIFT(52,5/35) 1 MIN OF...

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