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 UNDERS

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WOD 18/03/2019

A)OLY EVERY 90″ FOR 12 MIN HANG CLEAN+CLEAN+PUSH JERK+JERK 1 60% 2-3 65% 4 70% 5-6 75%CLEAN & JERK 7-8 2X80% B)SWOD EVERY 2 MIN FOR 8 MIN FRONT SQUAT 4X80% C)CONDITIONING “OPEN 19.4” IN A 12 MIN WINDOW… 3 ROUNDS 10 SNATCH(40/25) 12 BAR FACING BURPEES ————3 MIN REST———— 3 ROUNDS 10 BAR MUSCLE

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WOD 11/03/2019

A)OLY EVERY 90″ FOR 12 MIN POWER SNATCH+OVERHEAD SQUAT+SNATCH 1 60% 2-3 65% 4-5 70% SNATCH 6-7 3X75% 8 2X80% B)SWOD EVERY 2’30” FOR 7’30” FRONT SQUAT 6X75% C)CONDITIONING “OPEN 19.3” FOR TIME 60 M DB OVERHEAD LUNGES(22,5/15) 50 DB STEP UPS 50 STRICT HSPU 60 M HS WALK

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WOD 6/03/2019

A)OLY EVERY 90″ FOR 12 MIN 3 CLEAN+1 JERK 1 60% 2-3 65% 4-5 70% 6-7 75% 8 80% B)GYMNASTIC CONDITIONING ALT EMOM 12 a)30″ KIPPING CHEST TO BAR b)30″ NOSE TO WALL SHOULDER TAPS c)30″ HOLLOW ROCK d)50 DOUBLE UNDERS C)CONDITIONING “OPEN 13.2” AMRAP 10: 5 SHOULDER TO OVERHEAD(52,5/35) 10 DEADLIFT(52,5/35) 15 BOX JUMPS(60/50)

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WOD 4/03/2019

A)OLY EVERY 90″ FOR 12 MIN 3 POSITION SNATCH 1 60% 2-3 65% 4-5 70% 6-7-8 75% B)SWOD EVERY 2 MIN FOR 8 MIN FRONT SQUAT 6X70% C)CONDITIONING “OPEN 19.2” 8 MIN AMRAP.+ BONUS: 25 TOES TO BAR 50 DOUBLE UNDERS 15 SQUAT CLEAN(61 / 38) 25 TOES TO BAR 50 DOUBLE UNDERS 13 SQUAT

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