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19/02/2019

19/02/2019

Front squat 3-3-3-3-3 + 100 m sprint each set – WOD Emom 20 Odd pull up complex 2 strict + 2 kipping pull up + 2 kipping ctb Even 10 box jump 75/60 con step down

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18/02/2019

18/02/2019

WOD 6 rounds for quality 200 m one arm farmer’s carry (100 m each arm) 24/16 kg 20 dynamic plank 10 strict ring dip 05 deadlift 120/100 Rest 2’

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14/02/2019

14/02/2019

Snatch complex 5 x 1 power snatch + 1 squat snatch 80% – WOD 7 rft 6 burpees lateral 5 power snatch 50/35 4 burpees lateral 3 overhead squat 2 burpees lateral 1 squat snatch

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12/02/2019

12/02/2019

Clean pull 5 x 3 105% – WOD 9’ 1000 m run Then Max reps american swings 32/24 – WOD 2 5 rounds 10 russian twist with medball 9/6 10 medball crunch 30” medball plank 30” rest

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11/02/2019

11/02/2019

Push press Reps 06-05-04-03-02 % 70-75-80-85-90 WOD team of 2 I go you go 10 amrap 07 toes to bar 07 box jump over – Core work 5 rnft 20 knee to elbow plank 10 half wipers 10 dynamic superman

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08/02/2019

08/02/2019

Clean and jerk complex 6 x 1 high pull + 1 power clean + 1 squat clean + 1 push jerk max 70 % no Touch and go – WOD 5 rft cap 15 10 ring dips 10 kettlebell clean from floor one arm (5 each) 24/16 20 alternate lunges bodyweight

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