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WOD240519

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Warm up: Amrap 5’ Beat Swing – 8 Ring Row – 8 L-Sit – 10” Mobility Skill: Ring Muscle up Wod – Seletiva TCB 3 Rounds (Time Cap 9’) 7 Ring Muscle Ups 14 Bar Facing Burpees 28 Db Squats Rx 27,5/25 Sc 20/15

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WOD210519

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Warm up: 3x 10 Jumping Jacks 6 Snatch Pull (pvc) 6 Overhead Squats (pvc) Mobility Skill: Emom 8’ 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat Wod: Duplas 50 Power Snatches (A cada 2’ 8 burpees sincronizados). Rx 60/40 Sc 50/30 Fit 20/10

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WOD200519

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Warm up: Amrap 5’ Walkouts – 5 Spiderman – 10 V-Sit ups – -0 Mobility Skill: Back Squat 5×5 Wod: 10 Rounds For Time: 5 Strict Pull ups 10 Air Squats 20 Abmat Sit ups

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WOD170519

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Warm up: Amrap 5’ Indoor Run – 2 Jumping Jacks – 20 Side Plank – 15”+15” Mobility Skill: Split Jerk 4×3 Wod: Emom 20’ M1 – 15 Wall balls M2 – 10 Deadlift Kb M3 – 10 Toes to bar M4 – 10 Push press (db) M5 – 100m/200m Run

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WOD150519

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Warm up: 3x Russian Twist – 20 Super Man – 10 Hollow Rock – 10 Mobility Skill: Emom 8’ Pull up – 8 Wod: 3x 1’ Row/Bike/Ski 1’ Box Jump 1’ Abmat 1’ Snatch (DB) 1’ Rest

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WOD140519

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Warm up: Amrap 5’ Deadlift – 8 Push Up – 8 Good Morning – 10 Mobility Skill: Power Clean 5×2 Wod: Amrap 11’ Power Clean – 8 Push Jerk – 8 Rx 60/40 Sc 40/25