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WOD 19-4-2019

19 April 2019

Gymnastics 25min For quality of: Ring Support Hold, Accumulate 3-5min Plank, Accumulate 3-5min Dead Hang, Accumulate 3-5min Chinese Plank, Accumulate 3-5min

WOD 18-4-2019

18 April 2019

Metabolic – Gymnastic – Weightlifting

9 Rounds of (BTWB):
21 Jump Rope
15 Step over Box
9 Push Press 30/20kg
WEIGHTLIFTING
1. Warm Up:
a) General Warm Up
b) Barbell Yoga
2. Technique & Sets
a) 1RM Squat Snatch
b) ME Squat Snatch @30-80
3. Back Squat
5x5 @70

WOD 17-4-2019

17 April 2019

Gymnastics – Weightlifting 11min AMRAP of (BTWB): 5 Heavy Deadlift 18 Wall Ball 9/6 17 Burpee over Barbell

WOD 16-4-2019

16 April 2019

Metabolic
4 Rounds of (BTWB):
1min Run on Treadmile
1min Rest
1min Bike Erg
1min Rest
1min Row
1min Rest
1min Assault Bike
1min Rest

WOD 15-4-2019

15 April 2019

Weightlifting – Metabolic – Gymnastics
Team of two Person – 15min AMRAP of (BTWB):
2 Rope Climb
20 Synchro DB Hang Power Clean
200m Buddy Carry

WOD 13-4-2019

13 April 2019

Weightlifting
3 Rounds for time of (BTWB):
15 Power Snatch 40/25
15 Thruster 40/25

WOD 12-4-2019

12 April 2019

Gymnastics – Weightlifting – Metabolic
2x 8min AMRAP of (BTWB):
8 Weighted Sit Ups 10/5kg Plate
16 Kettlebell Swing 20/12kg
32m Shuttle Run (4x 8m)
*4min Rest between AMRAPs

WOD 11-4-2019

11 April 2019

Weightlifting – Metabolic

3 Rounds of:
15 Floor Press with @50-40 BW
20 Single-Arms Rows, left Arm
20 Single-Arms Rows, right Arm
75 Double Unders
WEIGHTLIFTING
1. Warm Up:
a) General Warm Up
b) Barbell Yoga
2. Technique & Sets
a) TnG Power Snatch & OHS
b) Power Snatch & OHS Battery @40-60
3. Back Squat
5x7 @65

WOD 10-4-2019

10 April 2019

Gymnastics
8-10x E3MOM of (BTWB):
30sec. Wall Sit
20 Walking Lunges

WOD 9-4-2019

09 April 2019

Metabolic – Gymnastic – Weightlifting
14min Time Cap (BTWB):
Buy In 50/40cal. Assault Bike
Then AMRAP of,
4-8-12-16… HandStand Push Ups
4-8-12-16… Deadlift 70/40kg

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