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Mai 1, 2017

3 min mobility 6 min Warm up Air Squats x 10 Inch Worms x5 Frankensteins x 10 Side Lunges x 10 Run 200 Meters Back Squat 1×8 @ 65% 1×6 @ 75% 1×4 @ 85% 1×4 @ 90% WOD 21-15-9 [...]

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April 28, 2017

3 min mobility 6 min Warm up Mountain Climbers x 10 High Knees x 10 Frankensteins x 10 Toes touches x 10 EMOM 8 min Squat Cleans X 3 go up in weight every round WOD Run 200 meters Pull Ups x 20 [...]

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April 26, 2017

Game WOD 35 min cap Double Unders x 50 Wall balls x 20 Sit Ups x 15 DB Thrusters 35/20 x 10 Double Unders x 50 Wall balls x 20 Sit Ups x 15 DB Thrusters 35/20 x 10 Double Unders x 50 Wall balls x [...]

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April 25, 2017

3 min mobility 6 min Warm up Jumping Jacks x 15 Push Ups x 5 Air Squats x 10 Ring Pulls x 10 Bench 8 @ 65% 6 @ 75% 4 @ 80% 2 @ 80% 1 @ 95% EMOM 8 min V ups 8-10 Good Mornings 8-10 WOD 21,15,9 [...]

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April 24, 2017

3 min mobility 6 min Warm up Row 250 metera Goblet Squats x5 Push Ups x5 High knees x 10 EMOM 8 min OHS x 8 55% of 1RM Back Squat 1×8 @ 65% 1×8 @ 70% 1×6 @ 80#% 1×6 @ 85% WOD [...]

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