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Tuesday
20
August 2019

WOD

3 rounds 3 Power Snatches, 40/30 kg 3 Hang Squat Snatches, 40/30 kg 3 Squat Snatches, 40/30 kg 5 RFT 15 Wall Balls, 9/6 kg 10 Box Jumps, 24/20 in 5 HSPU

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Monday
19
August 2019

WOD

Split Jerk 3-3-3-3-3 12 min AMRAP 10 T2B 6 Clean & Jerks, 40/30 kg 6 Burpee 2 Targets

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Saturday
17
August 2019

WOD

Day at the River

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Rest Day
Friday
16
August 2019

WOD

2-4-6-8-10-12 DB Box Step-up, 20/15 kg Plate Overhead Squat, 20/15 kg 5 RFT 5 Cleans, 70/50 kg 12 Pull-ups 40 Double Unders

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Thursday
15
August 2019

WOD

12 min ALT EMOM 12 Ball Slams, 20/15 kg 12 Burpees 12 min AMRAP 3 DB Men Maker, 20/15 kg 6 C2B 9 DB Goblet Squats, 20/15 kg 12 Alt DB Snatches, 20/15 kg

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Wednesday
14
August 2019

WOD

Death By Cluster @ 50/35kg 3 RFT 10 T2B 10 S2O, 50/35 kg 2min rest 3 RFT 10 Front Squats, 50/35 kg 5 HSPU

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Tuesday
13
August 2019

WOD

5 RFT 10 Box Jump Overs 15 Wall Balls, 9/6 kg 20 Kettlebell Swings, 24/16 kg 21-15-9 Squat Snatch, 40/30 kg Ab Wheel Rollout

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Monday
12
August 2019

WOD

10-8-6-4-2 Jumping Alt Lunge Push-up Back Squat 5x5 at 75% 1RM 4 RFT 10 Pull-ups 10 Power Cleans, 50/35 kg 10 Lateral Burpee Over Bars

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Saturday
10
August 2019

WOD

Partner WOD For time: Partner Sync Walking Lunge, 400 m 5 EMOM Sync Burpees

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Rest Day
Friday
9
August 2019

WOD

3 Rounds DT 12 Deadlifts, 60/40 kg 9 Hang Power Cleans, 60/40 kg 6 Push Jerks, 60/40 kg 3min REST 4 Rounds Mary 5 HSPU 10 Alt Pistols 15 Pull-ups

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Thursday
8
August 2019

WOD

10 min ALT EMOM 30 Double Unders 15 Wall Balls, 9/6 kg 3 Rounds FGB Rope Climb Row Calorie Alt DB Snatch, 20/15 kg DB Goblet Squat, 20/15 kg Plank Hold Rest

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Wednesday
7
August 2019

WOD

10 min E2MOM 10 Ring Rows 10 Push-ups 5 RFT 5 Squat Snatches, 50/35 kg 10 KBS, 24/16 kg 20 AbMat Sit-ups

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Tuesday
6
August 2019

WOD

5-10-15 Ball Slam, 20/15 kg Power Clean, 50/35 kg 2min Rest 15-10-5 Lateral Burpee Over Bar Slam Ball Russian Twist, 20/15 kg 2min Rest 10 min AMRAP 5 Overhead Squats, 50/35 kg 5 HSPU

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Monday
5
August 2019

WOD

Front Squat 3-3-3-3-3 13 min AMRAP 10 Box Jump Overs, 24/20 in 10 T2B 10 Alt DB Hang Clean & Jerks, 20/15 kg

COMP SQUAD