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Thursday
23
January 2020

WOD

12 min ALT EMOM 6 Front Squats, 60/40 kg 6 Back Squats, 60/40 kg 5 RFT 5 Power Snatches, 40/30 kg 10 Alt Pistols 15 Ball Slams, 20/15 kg

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Wednesday
22
January 2020

WOD

Tabata 12 rounds 6 min AbMat Sit-up Air Squat 12 min AMRAP 12 Alt DB Snatches, 20/15 kg 12 Alt DB Lunges, 20/15 kg 24 Double Unders

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Tuesday
21
January 2020

WOD

For time: 3 RFT 20 KBS, 24/16 kg 10 Burpees -- then -- Rest, 4 mins -- then -- 3 RFT 10 Deadlifts, 90/70 kg 10 Box Jumps, 24/20 in 10 Wall Balls, 9/6 kg -- then -- Rest, 4 mins -- then -- 15-12-9 HSPU C2B

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Monday
20
January 2020

WOD

10 min EMOM 2 Power Cleans, 50/35 kg 2 Squat Cleans, 50/35 kg 1 Push Press, 50/35 kg 5 RFT 10 Thrusters, 40/30 kg 10 Pull-ups 10 H Ups

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Saturday
18
January 2020

WOD

Air Force @40/30 kg For time: 20 Thrusters 20 Sumo Deadlift High-pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats Every 1 min (starting at 0:00) complete: 4 Burpees

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Rest Day
Friday
17
January 2020

WOD

15 min Alt EMOM 5 Strict Pull-ups 10 Hand Release Push-ups 15 Overhead Squats, 20/15 kg 4 RFT 2 Turkish Get Up, Left Arms, 24/16 kg 6 Single Arm KB Windmills, 16/12 kg 2 Turkish Get Up, Right Arms, 24/16 kg 6 Single Arm KB Windmills, 16/12 kg

COMP SQUAD

Thursday
16
January 2020

WOD

12 min TC 1 Rep Max Back Squat 5 RFT 24 AbMat Sit-ups 12 Alt DB Overhead Lunges, 20/15 kg 4 DB men Maker, 20/15 kg

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Wednesday
15
January 2020

WOD

18 min AMRAP 2 Rope Climbs 10 HSPU 10 Lateral Burpee Over Bars 10 Power Snatches, 40/30 kg 10 T2B

COMP SQUAD

Tuesday
14
January 2020

WOD

21-15-9 Box Jump, 24/20 in KBS, 24/16 kg 12 min AMRAP 10 Hang Squat Cleans, 50/35 kg 5 Push Press, 50/35 kg

COMP SQUAD

Monday
13
January 2020

WOD

12 min ALT EMOM 5 Snatch Balances, 50/35 kg 5 Overhead Squats, 50/35 kg 5 RFT 12 Lateral Burpee Over Bars 12 Alt DB Snatches, 20/15 kg 12 Pull-ups

COMP SQUAD

Saturday
11
January 2020

WOD

5 RFT 3 HSPU 6 C2B 9 Overhead Squats, 40/30 kg 12 Lateral Burpee Over Bars

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Rest Day
Friday
10
January 2020

WOD

10 min EMOM 5 Strict Pull-ups 5 Strict Press, 40/30 kg 5 RFT 10 Hang Power Cleans, 40/30 kg 10 T2B 20 Double Unders

COMP SQUAD

Thursday
9
January 2020

WOD

Front Squat 5-5-4-4-3-3-2-2-1 1-3-5-7-5-3-1 HSPU Rope Climb

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