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IL WOD

05062019

30 HANG CLEAN & JERH 60/45 20 HANG CLEAN & JERK 70/55 10 HANG CLEAN & JERK 80/65 200 MT LOUNGE 50 MT HANSTAND WALKING 30 PULL UP STRICT 100 DB SNATCH

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03062019

SNATCH 3X3 HANG SQUAT SNATCH 3X2 SQUAT SNATCH TABATA DEADLIFT 80/65 PUSH PRESS 50/35 WALL BALL V-UP

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WOD 23052019

BENCH PRESS 5-5-3-3-1-1 4 ROUND 12 SNATCH DB DX 10 PISTOL DX 10 PUSH PRESS DB DX 12 SNATCH DB SX 10 PISTOL SX 10 PUSH PRESS DB SX

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WOD 17052019

CROCI PANCA 4X 10 MAX REP PULL UP STRICT TEAM WOD X 3 100 BOX JUMP OVER 30 A SWING SINCRO 100 WALL BALL 30 FRONT SQUAT SINCRO 50/25 1600 MT RUN

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WOD 10/06/2019

SHOULDER PRESS 5-3-3-2-2-1-1 TEAM X 2 3 ROUND 500 MT RUN 20 DB SNATCH SINCRO 22,5/15 8 BURPEES TOUCH BAR SINCRO 10 HSPU SINCRO

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WOD 09062019

4 ROUND 15 TTB 30 BACK EXTENSION 1’ PLANCK 3 ROUND 20 RING DIP 12 AXLE BAR PUUSH PRESS 57/37 1 LEG LESS ROPE CLIMB

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WOD 08062019

BACK SQUAT BOX 6X6X70% 10 ROUND 7 WALL BALL 7 BURPEES 7 BOX JUMP MAX REP DOUBLE UNDERS FOR TIME 15’

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WOD 07062019

PUSH PRESS 3-3-3-3-3 AMRAP 21’ 12 LATERL BOX JUMP OVER 12 HSPU STRICT 12 A.SWING 32/24 12 MUSCHE UP

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WOD06042019

COMPLEX SNATCH X6 ROUND CLIMBING DEADLIFT HIGN HANG SQUAT SQUAT OVERHEAD SQUAT 7 ROUND 50 DOUBLE UNDERS 6 CLEAN & JERK 70/55 30’’ REST

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02052019

BENCH PRESS 4X8X60% FOR TIME 100 A SWING 32/24 50 BOX JUMP 100 LOUNGE OVERHEAD 40/25

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