WOD 14/02/2020

A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12: a)6-10 STRICT HSPU b)30″ L-HANG c)40″ DUCK WALK d)50 DOUBLE UNDERS C)CONDITIONING 4 RFT: 20 WALLBALLS(9/7) 12 CHINUPS 10 FRONT RACK LUNGES(60/40) 12 TOES TO...

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WOD 12/02/2020

A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12: a)40″ HOLLOW HOLD b)40″ IRONMAN HOLD c)30″ LIZZARD CRAWL d)50 DOUBLE UNDERS C)CONDITIONING 400 M RUN 20 OVERHEAD SQUAT(40/25) 20 TOES TO BAR 400 M RUN 30...

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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...

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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...

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WOD 5/07/2019

A)PLYO 3XMULTIJUMPS 3X3 CONSECUTIVE BOX JUMPS WORK FOR MAX. HIGH JUMP B)GYMNASTIC CONDITIONING ALT EMOM 12: a)STRICT RING MUSCLE UPS b)MAX DISTANCE HS WALK c)10 STRICT TOES TO BAR d)50 DOUBLE UNDERS C)CONDITIONING AMRAP 10: 30 WALLBALLS(9/7) 20...

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WOD 3/07/2019

A)OLY EVERY 90″ FOR 12 MIN CLEAN&JERK 1 3X60% 2 3X70% 3 3X75% 4-5 2X80% 6-7 2X85% 8 90% B)GYMNASTIC CONDITIONING ALT EMOM 12 a)6-10 STRICT CHEST TO BAR b)30″ CONTRALATERAL DEAD BUGS c)10 HSPU d)50 DOUBLE UNDERS C)CONDITIONING...

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WOD 18/06/2019

A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12: a)1-3 STRICT RING MUSCLE UPS b)MAX DISTANCE HS WALK c)30″ CONTRALATERAL DEAD BUGS d)50 DOUBLE UNDERS C)CONDITIONING AMRAP 8 12 SNATCH GRIP DEADLIFT BW 10 BOX JUMPS 8...

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WOD 11/06/2019

A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12: a)5 RING MUSCLE UPS b)10 HSPU c)10 STRICT TOES TO BAR d)50 DOUBLE UNDERS C)CONDITIONING AMRAP 9 20 WALLBALLS(9/7) 10 DYNAMIC PUSHUPS 20 DB SNATCH(22,5/15) 10/10 LATERAL...

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