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22/10/2019

22/10/2019

20’ work on cj complex 1 high pull + 1 squat clean + 1 split jerk – WOD 3 RFT 20 Deadlift 80/60 20 alt db hang clean and split jerk 1×20/12

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21/10/2019

21/10/2019

WOD For time 400 m run 15 f.squat 40/30 06 hspu 400 m run 12 f.squat 50/35 09 hspu 400 m run 09 f.squat 60/40 12 hspu 400 m run 06 f.squat 70/50 15 hspu

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Functional BB

A Mobility: – 2×20 hip rotation – 2×10+10 shoulder rotation – 3×8 kb windmill (light) Endurance and Core: 5 Round – 500 m Row/run – 25″ + 25″ one leg Plank – 12 reverse crunch (slow)...

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17/10/2019

17/10/2019

– Skill pull up – WOD For time 200 m run 21 devil’s press 2×18/9 400 m run 15 devil’s press 2×18/9 800 m run 09 devil’s press 2×18/9

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16/10/2019

16/10/2019

Heavy day – Overhead squat 6×4 60% (e2mom x 5) 2 per postazione al rig – Glute barbell bridge 5×5 hold 2” on top – WOD Emom 10 3-5 strict toes to bar

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14/10/2019

14/10/2019

WOD “Medball mon amour” 3×10 Amrap rest 3’ 1° amrap 15 medball clean 200 m run with medball 2° amrap 15 medball sit up 200 m run with medball 3° amrap 15 burpees lateral over the medball 200 m run with medball

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09/10/2019

09/10/2019

– Skill double under pratica 10’ – Skill toes to bar Emom 8 40” on 20” off 1-2=kipping 3-4=knee raises 5-6=knee to chest 7-8= ttb – WOD Amrap 15 30 du 10 toes to bar

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