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September 30, 2017

September 28, 2017

Warm Up : Dynamics & Mobility

Interval Training 6 x 400 m Run rest 1' walk

Wod:  EMOM 20'

10 Push Ups

15  Jump Walking Lunge

20 D.u

September 27, 2017

Warm Up: Dynamics & Mobility

Skill: Front Squat

Strenght: Front Squat New Dayli Max

Wod: 5 Round for time

8 Hand Stand Push ups

10 Front squat ( 60 -40 kg)

20 Cal Row

September 26, 2017

Warm Up: Dynamics & Mobility

Skill: Kipping Pull Ups

Strenght: Weighted Pull Ups  5 rep x 5 sets

Wod:  AMRAP 20'

400 m Run

15 Kipping Pull Ups

18 Toe To  Bar

September 23, 2017

Warm Up : Dynamics & Mobility

September 21, 2017

Warm Up : Dynamics & Mobility

Skill: Sumo Dedalift High Pull

Strenght: Sumo Deadlift High Pull New Daily Max ( 15 Min)

Wod: EMOM  6'

5 Sumo Deadlift  High Pull @ 60% New 1Rm

10 Push Ups

20 D.U

Rest . 3'

EMOM 6'

10 Med Ball Clean (15 -9 kg)

5 Pull Ups

200 m Row

September 19, 2017

Warm Up: Dynamics & Mobility

SKill : Handstand Push Ups

Strenght: Strict Handstand Push Ups  5 reps x 5 sets 

Wod: 20' AMRAP

9 Kip Handstand Push Ups

12 Kipping Pull Ups

15 Burpees Over The box ( 60- 50 cm)

September 16, 2017

Warm Up: Dynamcs & Mobility

CLINIC WEIGHLIFTIN

WOD :  Surprise

September 15, 2017

Warm Up: Dynamics & Mobility

September 14, 2017

Warm Up : Dynamics & Mobility

Interval Training: 5 x 400 m Run fast rest Between sets 30' recovery run

Wod:  For Time

500 m Row

100 Squats

400 m Row

80 Sit Ups

300 m Row

60 Push Ups

200 m Row

20 Walking Lunges ( each leg)

100 m R0w

20 Burpess

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