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...

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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 30/10/2018

A)SWOD WORK FOR DEADLIFT 1 RM B)GYMNASTIC CONDITIONING ALT EMOM 12: a)5 RING MUSCLE UPS b)20 STRAIGHT ARM HIP TAPS c)40″ HOLLOW HOLD d)30″ WALL SIT C)CONDITIONING AMRAP 8: 5 POWER SNATCH(50/35) 10 KB RACK STEP UP(24/16) 15 PUSHUPS...

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WOD 5/06/2018

A)OLY EVERY 90″ FOR 12 MIN HANG SNATCH 1-3X60% 2-3X65% 3-4-3X70% SNATCH 5-6 3X75% 7-2X80% 8-2X85% B)GYMNASTIC CONDITIONING ALT EMOM 12: a)5 BAR MUSCLE UPS b)40 SEG NOSE TO WALL HS HOLD c)30 SEG L-HANG d)50 DOUBLE UNDERS C)CONDITIONING 3 RFT...

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