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Saturday
24
June 2017

WOD

Regionals WOD 25min Time Cap For time: Run, 1200 m -- then -- 12 rounds of: 4 Handstand Push-ups 8 Chest-to-bar Pull-ups 12 Air Squats

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Rest Day
Friday
23
June 2017

WOD

10min EMOM Split Jerk 5 Split Jerks, pick load 14min AMRAP 12 Clean & Jerks, 50/35 kg 10 Box Jumps 5 Handstand Push-ups

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Thursday
22
June 2017

WOD

10-9-8-7-6-5-4-3-2-1 Power Snatch, 40/30 kg 1-2-3-4-5-6-7-8-9-10 Burpee Over Bar rounds for time of: 3 Push Press + 3 Push Jerk

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Wednesday
21
June 2017

WOD

Nera's Fault For time 4 Rounds 21 Wall Balls, 9/6 kg 21 Burpee (Over Medball)s then 260 Double Unders/ 520 Singles

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Tuesday
20
June 2017

WOD

12min ALT EMOM 10 Deadlifts, 100/70 kg 15 Wall Balls, 9/6 kg 10min AMRAP 12 Toes-to-bars 12 Squat Cleans, 50/35 kg 8 Pistols Alternating Legs

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Monday
19
June 2017

WOD

21-15-9 Single Arm DB Overhead Squat, 20/15 kg Burpee AbMat Sit-up 5 RFT 8 Back Squats, 60/40 kg 10 Pull-ups

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Saturday
17
June 2017

WOD

Fun in the Sun For time: Run, 1200 m -- then -- 4 rounds of: 20 Overhead Squats, 30/25 kg 20 Bar Facing Burpees -- then -- Run, 1200 m Outside Wod Rain Or Shine

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Rest Day
Friday
16
June 2017

WOD

FGB 3 Rounds Row Calories V-up Strict Press, 40/30 kg Dumbbell Snatch, 20/15 kg Handstand Push-up Rest

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Thursday
15
June 2017

WOD

10min EMOM 10 Ball Slams, 20/15 kg 10 Wall Balls, 9/6 kg 4 RFT 8 Deadlifts, 90/70 kg 8 Chest-to-bar Pull-ups 2 Rope Climbs

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Wednesday
14
June 2017

WOD

12min AMRAP 8 Power Cleans, 50/35 kg 6 Push Press, 50/35 kg 4 Lateral Burpee Over Barbells Squat Snatch 5-5-5-5-5

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Tuesday
13
June 2017

WOD

10min EMOM 5 Box Jumps, 24/20 in 8 Push-ups 40-30-20-10 Kettlebell Swing, 24/16 kg Toes-to-bar

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Monday
12
June 2017

WOD

6 RFT 12 Pull-ups 6 Handstand Push-ups 15 Kettlebell Goblet Squats, 24/16 kg Deadlift 3-3-3-3-3-3-3

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Saturday
10
June 2017

WOD

18min AMRAP 10 Deadlifts, 70/45 kg 10 Pull-ups 5 Cleans, 70/45 kg Run, 400 m

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Rest Day
Friday
9
June 2017

WOD

5 RFT 8 Dumbbell Thrusters, 15/10 kg 8 Dumbbell Bicep Curls, 15/10 kg 8 Two Hand Dumbbell Bent Over Rows, 15/10 kg 30m Dumbbell Farmers Carry, 15/10 kg,

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Thursday
8
June 2017

WOD

8min EMOM 10 Squats 10 Push-ups 4 RFT 10 Pull-ups 12 KBS, 24/16 kg 14 Box Jump Overs, 24/20 in

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Wednesday
7
June 2017

WOD

10min AMRAP 10 Hang Power Cleans, 40/30 kg 10 T2B 10min ALT EMOM 10 Wall Balls, 9/6 kg 10 Box Jumps, 24/20 in

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Tuesday
6
June 2017

WOD

12min ALT EMOM 6 Push Press, 40/30 kg 6 Push Jerks, 50/35 kg 12min AMRAP 20 Double Unders 8 Power Snatches, 40/30 kg 4 Handstand Push-ups

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Monday
5
June 2017

WOD

Mirza Delic Getting Old For time: 40-30-20-10 Burpees Kettlebell Swings, 24/16 kg Air Squats

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