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March 31, 2017

Warm Up: Dynamics & Mobility

Girl's Day

Annie

For Time

50-40-30-20-10

Double Unders

Sit Ups

Diane

For Time

21-15-9

Deadlift 100 kg

Handstand Push Ups

Time Cap 10'

rest. 3'

Fran

For Time

21-15-9

Thrusters  45Kg

Pull Ups

Time cap . 10'

March 30, 2017

Warm Up: Dynamics & Mobility

Strenght:  Front Squats  3 Reps x 8 sets @ 85% of  1 Rm

Wod : AMRAP 20'

9 Push Jerk ( 50 - 40 kg)

12 Front squats ( 50 -40 kg)

15 Jumping Lunges

March 29, 2017

Warm Up: Dynamics & Mobility

Wod: 5 Rounds For Time

22 Kb Swing ( 24-16kg)

22 Wall Ball Sit Ups

400 m run

22 Burpees 

22 Wall ball ( 9-6 kg)

 Time cap 40 Minute

March 28, 2017

Warm Up : Dynamics & Mobility

Strenght:: EMOM 10' Snatch 

2 squat Snatch @ 70% of 1RM 

Wod: AMRAP 20'

10 Push Press ( 45-35kg)

20 Front Rack Walking Lunges

30 D.Us

March 27, 2017

Warm Up: Dynamics & Mobility

Strenght; 7 sets x 3 Reps Power Clean 80% 

Wod: EMOM 4' x 6 rounds

min. 1 - 16 Cal Row

min. 1 - 8 Power Clean 70/ 45 kg

min.1 - 16 Burpees

min.1 - 8 Chest To bar 

March 24, 2017

Warm Up: Dynamics & Mobility

 Wod: " Hero"  3 rounds F.T.

1000 m Row

50 Burpees

50 Box jumps

800 m run

March 23, 2017

Warm Up: Dynamics & Mobility

"bear Complex"

Strenght: 5 Rounds, 7 sets unbroken

1 power clean

1 Squats Clean

1 Push Press

1 back Squats

1 Push press

Wod : 4 Round Fot time

200 m Sprint Run

10 Kb Swing ( 32 -16 kg)

10 Pull Ups

10 Burpees 

10 Sit Ups

March 22, 2017

Warm Up:

3 round

150 m Row

20 Russian Kb Swings

10 Banded Good Morning

 Strenght:

12 x 1 @ 90% Deadlift

Wod: 5 Round For Time

10 Back Exstensions

5 Hang squats Snatch ( 50-30kg)

10 Overhead Lunges with plate

March 21, 2017

Warm Up: Dynamics & Mobility

Strength: 8 sets x 3 Reps 80% Push Jerk

Wod: AMRAP 20'

3 Rope Climb

6 Push Jerk ( 60 -40 kg)

9 Medical Ball Clean ( 9 -6 kg)

12 Box Jumps Over ( 60-50 cm)

March 17, 2017

WOD ROULETTE

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