WOD 12/12
WOD 12/12
12 MIN AMRAP
10 PULL UP
20 AIR SQUAT 
30 DU
WOD 11/12/18
WOD 11/12/18
FOR TIME!!!
12/9/6
DEADLIFT 110/75 KG
30/20/10
BURPEES OVER THE BARBELL
WOD 09/12/18
WOD 09/12/18
5 ROUND FOR TIME
200 MT RUN
14 HANG POWER CLEAN 43/30 KG
21 SIT UP
WOD 07/12/18
06/12/18
HEAVY DAY
POWER SNATCH
1/1/1/1/1/1
2:00 REST
AMRAP 3:00
MAX REP @70% OF THE 1 RM OF THE DAY
WOD 6/12
WOD 6/12

EMOM 20
FIRST: 3/1 BAR MUSCLE UP
SECOND: 12/10 CAL BIKE
THIRD: 10 DB STEP OVER 15/10 KG
FOURTH: REST
WOD 4/12
WOD 4/12

FOR TIME!
10 ROUNDS OF:
7 THRUSTERS AXLE BAR 45/30 KG
30 DU
WOD 04/12/18
WOD 04/12/18
AMRAP 13:00
5 RING DIP
10 BOX JUMP OVER 60/50 CM
15/12 CAL ROW
WOD 3/12
WOD 3/12

TEAM OF TWO
FOR TIME!
150 AS 24/16 KG
100 BURPEES FACING PRL
WORK AT SAME TIME
CASH OUT 200 GOBBLET SQUAT 24/16 KG

ACCESSORY
E2MOM X 4 SET 
6 STRICT CHIN UP
WOD 01/12/18
WOD 01/12/18
TEAM OF TWO
AMRAP 20:00
6 POWER SNATCH 34/25 KG
9 OHS
12 BURPEES OVER
I GO YOU GO
WOD 29/11
WOD 30/11
TEAM WOD 
AMRAP 10 
15 MT DB WALKING LUNGES WHILE PARTNER HOLD PLANK

REST 2 MIN

AMRAP 10 
200 MT RUN WHILE PARTNER MAX ROPE CLIMB
WOD 29/11/18
WOD 29/11/18
18/15/12/9
T2B
30 DU
15/12 CAL BIKE

CASH OUT
4X9 DB BENCH PRESS
WOD 28/11
WOD 28/11
5 X 3 MIN AMRAP
25 WB 9/6 KG
MAX CAL ROW
REST 3 MIN B/T ROUNDS
WOD 25/11/18
WOD 25/11/18
AMRAP 17:00
250 MT ROW
10 BURPEES DB STEP OVER 15/10 KG
1 ROPE CLIMB
WOD 24/11
WOD 24/11
TEAM WOD CHANGE AS NEED
FOR TIME!
3 ROUND OF
100/80/60 WB 9/6 KG
42/30/18 PULL UP
400 MT SYNCRO RUN ( EACH ROUND)
TIME CAP 23 MIN
FOR TIME
3 ROUND OF
30 BURPEES H.OFF
15 SYNCRO AS 24/16 KG
WOD 23/11/18

WOD 23/11/18
7 ROUND FOR TIME
30 DU
20 SIT UP
10 OHS 34/25 KG
WOD 22/11/18
IN A TEAM OF 2
5X 3:00 ON 1:OFF
FOR TIME
120 DEADLIFT 70/50 KG
EVERY ROUND START WITH 36/30 CAL BIKE M/W
WOD 21/11
WOD 21/11
HEAVY DAY
PUSH PRESS
5/5/5/5/5

BACK SQUAT
5/5/5/5/5
WOD 20/11/18

WOD 20/11/18

AMRAP 14:00
8 T2B
12 BOX JUMP OVER 60/50CM
15/12 CAL ROW
WOD 19/11
WOD 19/11

TEAM OF TWO 1 ROUND I GO YOU GO
20 ROUND FOR TIME
6 HANG SQUAT CLEAN 60/40 KG
12 PUSH UP
WOD 18/11/18
FOR TIME
BY IN
600 MT RUN
THEN 4 ROUND OF
7 DB MAN MAKER 15/10 KG
12/10CAL BIKE
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