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Monday
18
November 2019

WOD

10 min ALT EMOM 5 DB Devil Press, 20/15 kg 3 DB men Maker, 20/15 kg 21-15-9 Box Jump, 24/20 in T2B Deadlift, 100/70 kg

COMP SQUAD

Saturday
16
November 2019

WOD

The Seven 7 RFT 7 HSPU 7 Thrusters @ 60/40kg 7 K2E 7 Deadlifts @110/80kg 7 Burpees 7 KBS @ 24/16kg 7 Pull-ups

COMP SQUAD

Rest Day
Friday
15
November 2019

WOD

12 min ALT EMOM 10 DB Push Press, 20/15 kg 10 DB Goblet Squats, 20/15 kg 3 RFT 8 Squat Cleans, 60/40 kg 8 C2B 16 Alt V Up Toe Touches

COMP SQUAD

Thursday
14
November 2019

WOD

10 min EMOM 6 Overhead Squats, 50/35 kg 21-15-9 Wall Ball, 9/6 kg Alt KB Snatch, 24/16 kg

COMP SQUAD

Wednesday
13
November 2019

WOD

5 RFT 3 Rope Climbs 6 Power Snatches, 50/35 kg 8 T2B 10 Burpee Over Bars Sally

COMP SQUAD

Tuesday
12
November 2019

WOD

12 min TC Max 1RM Squat Clean Front Squat 7x3 at 70% 1RM

COMP SQUAD

Monday
11
November 2019

WOD

12 min ALT EMOM 7 Burpee Ball Slams, 20/15 kg 5 Strict Pull-ups For time: 3-6-9-12 HSPU 12-9-6-3 Alt Stationary Lunge W Ball Slam, 20/15 kg

COMP SQUAD

Saturday
9
November 2019

WOD

Partner WOD 5 RFT 10 Burpee Over Partners 20 Partner Wall Balls, 9/6 kg 30 Partner Med Ball Sit-ups, 9/6 kg

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Rest Day
Friday
8
November 2019

WOD

20.5 Open Wod

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Thursday
7
November 2019

WOD

Romanian Deadlift 5-5-5-5-5 12 min AMRAP 12 Box Jump Overs 12 KBS, 24/16 kg 12 Alt KB Snatches, 24/16 kg

COMP SQUAD

Wednesday
6
November 2019

WOD

5 RFT 5 DB Devil Press, 20/15 kg 10 DBThrusters, 20/15 kg 15 T2B 20 Double Unders

COMP SQUAD

Tuesday
5
November 2019

WOD

14 min EMOM 2 Power Snatches, 40/30 kg 2 Squat Snatches, 40/30 kg 2 Overhead Squats, 40/30 kg 4-8-12-16-20 Jumping Air Squat Hand Release Push-up

COMP SQUAD

Monday
4
November 2019

WOD

30-20-10-20-30 Wall Ball, 9/6 kg Pull-up For time 200 AbMat Sit-ups

COMP SQUAD

Sunday
3
November 2019

REST DAY

For time 18min TC 6min Pull-up Bar Hang Every time you get off 2 Rope Climbs 4 HSPU 6 Hand Release Push-ups 8 Wall Balls, 9/6 kg