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Wednesday
21
November 2018

WOD

12min ALT EMOM 7 Thrusters, 40/30 kg 7 T2B 5 RFT 21 Kettlebell Swings, 24/16 kg 15 Kettlebell Goblet Squats, 24/16 kg 9 Deficit Handstand Push-ups, 6 cm

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Tuesday
20
November 2018

WOD

6min AMRAP 12 Burpees 12 Wall Balls, 9/6 kg 2min REST 6min AMRAP 12 Dumbbell Snatches, 20/15 kg 12 Devil Press, 20/15 kg

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Monday
19
November 2018

WOD

10-9-8-7-6-5-4-3-2-1 Power Clean, 60/40 kg Handstand Push-up 12min AMRAP 10 Pull-ups 10 Front Squats, 50/35 kg

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Saturday
17
November 2018

WOD

40min TC Kalsu EMOM 5 Burpees 100 Thrusters for time @60/40kg

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Rest Day
Friday
16
November 2018

WOD

20 min AMRAP 10 Burpee Over Partners 15 Partner Med Ball Sit-ups, 9/6 kg 20 Partner Wall Balls, 9/6 kg

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Thursday
15
November 2018

WOD

15 min Snatch Practice 21-15-9 Kettlebell Snatch, 24/16 kg Kettlebell Goblet Squat, 24/16 kg Barbie Push-up

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Wednesday
14
November 2018

WOD

12 min ALT EMOM 8 Front Squats, 50/35 kg 8 Back Squats, 50/35 kg 5 RFT 12 Pull-ups 12 Box Jump Overs, 24/20 in

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Tuesday
13
November 2018

WOD

12min ALT EMOM 10 Burpees 20 AbMat Sit-ups 5 rounds for time of: 10 Squat Cleans, 50/35 kg (5 Each) 3 Rope Climbs (3 Each) 10 Overhead Squats, 50/35 kg (5 Each)

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Monday
12
November 2018

WOD

5 RFT 20 Wall Balls, 9/6 kg 50 Double Unders 10 C2B For time: 10 HSPU 20 Kettlebell Swings, 24/16 kg 30 Jumping Air Squats 20 Kettlebell Snatches, 24/16 kg 10 Hand Release Push-ups

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Saturday
10
November 2018

WOD

7 RFT 2 Snatch Grip Deadlifts, 50/35 kg 2 Power Snatches, 50/35 kg 2 Hang Squat Snatches, 50/35 kg 2 Overhead Squats, 50/35 kg 10 Burpee Over Bars

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Rest Day
Friday
9
November 2018

WOD

6min EMOM 3 Push Press, 40/30 kg 3 Push Jerks, 40/30 kg 1min rest 6min EMOM 3 Push Press, 50/35 kg 3 Push Jerks, 50/35 kg 6 RFT 20 AbMat Sit-ups 10 Back Squats, 50/35 kg

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Thursday
8
November 2018

WOD

2-4-6-8-10-12 Rope Climb HSPU 6 RFT 10 Box Jumps, 24/20 kg 10 Kettlebell Swings, 24/16 kg 10 Jumping Goblet Squats, 24/16 kg

COMP SQUAD

Wednesday
7
November 2018

WOD

"Death By" - Clean & Jerk : 1 rep + 1 rep / 1 min @60/40kg 12min AMRAP 10 T2B 10 Burpee Over Bars 10 Front Squats, 60/40 kg

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Tuesday
6
November 2018

WOD

10min EMOM 2 Power Snatches, 40/30 kg 2 Hang Power Snatches, 40/30 kg 2 Squat Snatches, 40/30 kg 21-15-9 Overhead Squat, 40/30 kg Wall Ball, 9/6 kg

COMP SQUAD

Monday
5
November 2018

WOD

Cindy 20min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats

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