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Monday
25
March 2019

WOD

12 min AMRAP 12 Alt Single Arm Russian KBS, 24/16 kg 10 Box Jumps, 24/20 in 10 Power Cleans, 60/40 kg Front Squat 1x5 at 60/40 kg Front Squat 1x5 at 70/50 kg Front Squat 1x5 at 80/55 kg Front Squat 1x5 at 90/60 kg Front Squat 1x5 at 100/65 kg Rest as needed between sets.

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Saturday
23
March 2019

WOD

19.5 Open WOD

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Rest Day
Friday
22
March 2019

WOD

Team of 4 16 min AMRAP 15/12 Row Calories 12 KB Goblet Squats, 24/16 kg 6 C2B 12 Ball Slams, 20/15 kg ROM WOD

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Thursday
21
March 2019

WOD

10 min EMOM 5 T2B 15 Jumping Air Squats 5 RFT 10 Ring Dips 10 Alt DB Hang Squat Snatches, 20/15 kg 30m DB Waiter Walk, 20/15 kg

COMP SQUAD

Wednesday
20
March 2019

WOD

3-6-9-12-15 HSPU Deadlift, 100/80 kg Front Squat 3x5 at 70/45 kg Back Squat 3x3 at 100/70 kg

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Tuesday
19
March 2019

WOD

12 min ALT EMOM 5 Snatch Balances, 50/35 kg 5 Overhead Squats, 50/35 kg 12 min AMRAP 10 Pull-ups 20 Wall Balls, 9/6 kg 30 V-ups

COMP SQUAD

Monday
18
March 2019

WOD

21-15-9 Kettlebell Swing, 24/16 kg Hang Power Clean, 50/35 kg Ab Wheel Roll Out 5 min Break 15-10-5 Squat Clean, 60/40 kg Lateral Burpee Over Bar

COMP SQUAD

Saturday
16
March 2019

WOD

19.4 Open Wod

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Rest Day
Friday
15
March 2019

WOD

15 min TC Back Squat 3 Rep Max 5 rounds Each Movement 10 Pull-ups 5 Chest-to-bar Pull-ups 3 Bar Muscle-ups

COMP SQUAD

Thursday
14
March 2019

WOD

5 RFT 4 Hang Power Cleans, 40/30 kg 4 Strict Press, 40/30 kg 4 Overhead Squats, 40/30 kg 12 min AMRAP 10 Box Jumps, 24/20 in 10 Kettlebell Swings, 24/16 kg 10 Kettlebell Goblet Squats, 24/16 kg

COMP SQUAD

Wednesday
13
March 2019

WOD

3 Rounds FGB Alt Pistol Med Ball Russian Twist, 15/10 kg Alt DB Snatch, 20/15 kg Ring Dip Deadlift, 80/60 kg Rest 12-9-6 Squat Clean, 50/35 kg Lateral Burpee Over Bar

COMP SQUAD

Tuesday
12
March 2019

WOD

12 min ALT EMOM 3 Rope Climbs 6 HSPU 5 RFT 7 Squat Snatches, 40/30 kg 14 Ball Slams, 20/15 kg 21 AbMat Sit-ups

COMP SQUAD

Monday
11
March 2019

WOD

21-15-9 Wall Ball, 9/6 kg Kettlebell Swing, 24/16 kg Pull-up Front Squat 5-5-5-3-3-3-1-1-1

COMP SQUAD