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IL WOD

02072019

3 round 800 mt run 50 wall ball 30 mt handstand walk 50 double unders

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WOD 26062019

5’ MAX REPS HSPU 500 MT RUN 5’ MAX REPS OVERHEAD SQUAT 45/30 500MT RUN 5’ MAX REPS STEP OVER

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WOD 25062019

40 BENCH PRESS DB 21 PULL UP STRICT 800 MT RUN 30 BENCH PRESS 15 PULL UP STRICT 800MT RUN 20 BENCH PRESS 9 PULL UP STRICT 800 MT RUN

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WOD 21062019

BENCH PRESS 5X4X 80% 150 DOUBLE NDERS 15 POWER CLEAN 60/45 30 FRONT SQUAT 100 DOUBLE UNDER 10 POWER SNATCH 20 PUSCH PRESS 50 DOUBLE UNDER 5 CLUSTER 10 OVER HEAD SQUAT

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WOD 17062019

CLEAN COMPLEX X5 1 HIGH HANG CLEAN 2 HANG CLEAN 3 CLEAN 4 ROUND 500 MT RUN 10 TTB 20 LOUNGE OVERHEAD KB

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WOD 12062019

BACK SQUAT 5-4-3-2-1 15-12-9-6-3 FRONT SQUAT 70/55 MUSCLE UP DOPO OGNI ROUND 50 DOUBLE UNDERS

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WOD 11062019

12’ EMOM - 15 V-UP - 40’’ MOUNTAIL CLIMB - 1’ CRUNCH LATERAL 800 MT RUN 21 CLEAN 60/45 15 THRUSTER 600 MT RUN 15 CLEAN 12 THRUSTER 400 MT RUN 9 CLEAN 9 THRUSTER

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