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Wod 06/12/18

Wod

Team 3 misto

3’ Cal row or bike

3’ Tire flip

3’ Rope Climb

Then...

1 Mile run with plate one 45lbs for time

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Wod 03/12/18

Wod Team trio

3 Rounds

1’ kbs 24/16kg

1’ box jumps 60/50cm

1’ burpees


Rest 1’


3 Rounds

1’ Hollow Stand up

1’ du /su :3

1’ step down


Score total reps do trio

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Wod 29/11/18

Wod

3’ amrap

Burpee


Then...

10 RFT  cap 8’

3 Hang Power clean

3 front squat

3 push jerk


Rx 135/95

Sc 95/65

Challenge 165/105

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Wod 28/11/18

Wod

10’ amrap

10 burpee spraw

20 box jumps 60/50cm

30 walk lunges


Then...

Amrap 5’

Du/su por 3X


Score total reps das duas partes

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Wod 23/11/18

Wod

“Coffland”

For time

6’ Hang hold acumulative

Every time you drop from the bar

Run 800m + 30 push ups

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Wod 14/11/18

Wod

4 RFT cap 15’

Kettlebell 24/16kg

Rigth side

5 dl

5 clean

5 jerk

5 c&j

15 walk lunges kb oh

30 Du/3x su

Left side

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Wod 13/11/18

Wod

500m run

50 kbs

400m run

40 box jumps

300m run

30 burpees target

200m run

20 db snatch

100m run

10 bar mu

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Wod 12/11/18

Wod

5’ amrap

3 strict hspu/ hspu

5 strict Pull up/kipping/butterfly

7 goblet squat 24/16kg


Rest 2’

Then..

For time cap 10’

30 hspu

50 pull up

70 goblet squat

Comment

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Wod 07/11/18

Wod for time

10 mu/bmu

20 c2b/pull ups

30 burpee bjo 60/50

40 hspu

50 db alterning db snatch 50/35

60 v-ups

70 push ups

80 air squats

90 dU/3xsu

100m heavy farm walk

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Wod 06/11/18

Wod

12’ amrap

2 Rounds

4 Power snatch

4 c2b

2 Rounds

6 Power snatch

6 c2b

2 rounds

8/8...

2 Rounds

10/10...

Rx 115/86

Sc 95/65

In 55/45

Score total reps

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