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 HSPU

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WOD 17/06/2019

A)OLY WORK FOR SNATCH 1 RM B)SWOD EVERY 2 MIN FOR 6 MIN 3 FRONT SQUAT PAUSE 75% C)CONDITIONING 50/40/30 WALLBALLS(9/7) 40/20/10 KB SWING(24/16) 30/20/10 PULLUPS *50 WALLBALLS-40 SWINGS-30 PULLUPS-40 WALLBALLS…

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WOD 14/06/2019

A)SWOD EVERY 2 MIN FOR 6 MIN BACK SQUAT 3X90% EVERY 2 MIN FOR 6 MIN PUSH PRESS 3X90% B)CONDITIONING: 400 M RUN 30 WALLBALLS(9/7) 20 BOX JUMPS(60/50) 400 M RUN 20 THRUSTERS(40/30) 10 BURPEE PULLUP 400 M RUN 10 BURPEE PULLUP 20 THRUSTERS(40/30) 400 M RUN 20 BOX JUMPS(60/50) 30 WALLBALLS(9/7) 400 M RUN

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WOD 13/06/2019

A)OLY EVERY 90″ FOR 12 MIN POWER SNATCH+OVERHEAD SQUAT+SNATCH 1 60% 2 70% SNATCH 3 3X75% 4 2X80% 5-6 2X85% 7-8 90% B)CONDITIONING AMRAP 4: 8 HANG POWER CLEAN(60/40) 16 WALLBALLS(9/7) ————–3 MIN REST—————– AMRAP 4: 10 DEADLIFT BW 30 DOUBLE UNDERS ————–3 MIN REST——————- AMRAP 4: 5 PULLUPS 10 PUSHUPS 15 GOBLET SQUAT(24/16)

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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 MEDBALL THROWS(9/7)

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WOD 7/06/2019

A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12 a)30″ CONTRALATERAL DEAD BUGS b)30″ CAPTAIN MORGAN LEFT c)30″ HOLLOW HOLD d)30″ CAPTAIN MORGAN RIGHT C)CONDITIONING FOR TIME: 10 PULLUPS 20 FRONT RACK LUNGES(50/35) 30 DB SNATCH(22,5/15) 40 BOX JUMPS860/50) 800 M RUN 40 WALLBALLS(9/7) 30 BURPEES 20 TOES TO BAR 10 THRUSTERS(50/35)

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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 4/06/2019

A)OLY EVERY 90″ FOR 12 MIN CLEAN+PUSH JERK+JERK 1 60% 2 70% CLEAN&JERK 3 2X80% 4 2X85% 5-6 90% 7-8 95% B)SWOD EVERY 2 FOR 6 MIN DEADLIFT 2X90% C)CONDITIONING AMRAP 10: 20WALLBALLS(9/7) 10 HSPU 5 RING MUSCLE UPS

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WOD 31/05/2019

A)SWOD 15 MIN TO FIND OVERHEAD SQUAT 1 RM B)CONDITIONING (40″ ON/20 OFF) FOR MAX REPS. WALLBALLS(9/7) PULLUPS PUSHUPS KB SWING(24/16) TOES TO BAR HIPPITTY HOPS(50/40) SHOULDER TO OVERHEAD(50/35) SPLIT JUMPS SITUPS WALLSIT BURPEES DOUBLE UNDERS

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