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WOD 19.12.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 30 Goblet Lunges RX 24 kg, 15 KB Swing RX 24 kg, 400 m Run.

HEAVY DAY

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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WOD 18.12.18 (MW)

PRO/ROOKIES: 20 min EMOM 1st 10 Front Squat RX 60 kg, 2nd 12/9 Cal Ski Erg, 3rd 16 Renegade Rows RX 20 kg, 4th 200 m Run, 5th REST.

HEAVY DAY

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges + 10 Shoulder high pull.
D. 3 super set 10 KB plank transfers side to side , 12 sited dumbbell bicep curls.



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WOD 17.12.18 (WG)

PRO/ROOKIES: 10/8 Rounds for time 10 Ground to OH RX 20 kg, 8 Plate facing Burpees, 6 Chest to Bar/Pull Ups. 20 min Cap

HEAVY DAY

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges + 10 Shoulder high pull.
D. 3 super set 10 KB plank transfers side to side , 12 sited dumbbell bicep curls.



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WOD 15.12.18 (WM)

PRO/ROOKIES: DT + RUN. For time – 5 Rounds 12 Deadlift RX 70 kg, 9 Hang power clean, 6 Push jerk, 200 m Run.

ENDURANCE WOD:

PRO/ROOKIES: Every 2 min for 24 min a.20/15 Cal Ski Erg, b.20/15 Cal Assault, c.100 DU/SU, d.200 m RUN.

HEAVY DAY:

A. 4*8 Bench Press
B. 4*8 Back Squat
C. 3 Super set 10 Single arm dumbbell bench press elbows close to the body 20 back lunges single arm farmer loaded
D. 3 Super set 15 Slam Ball, 10 step side to side push up.



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WOD 14.12.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12/9 box Jump, 2nd 12 Toes to Bar/Knees to Chest, 3rd 20/15 Push Ups, 4th 200/150 m ROW.

HEAVY DAY

A. 4*8 Bench Press
B. 4*8 Back Squat
C. 3 Super set 10 Single arm dumbbell bench press elbows close to the body 20 back lunges single arm farmer loaded
D. 3 Super set 15 Slam Ball, 10 step side to side push up.



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Team WOD 13.12.18 (GW)

PRO/ROOKIES: Couples – For time 21-15-9 Hang Power Snatch RX 40 kg, Ring Dips (7 min Cap), 3 min Strict rest then 100 OH Squat as a team (50 Each) (7 min Cap)

MASTER CLASS:

12-9-7 KB Snatch RX 24 kg, Ring Muscle Up (10 min Cap) 3 min REST then 2 Rounds For time 500 m Row, 40 Wall Ball Shots.

HEAVY DAY:

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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WOD 12.12.18 (M)

PRO/ROOKIES: Every 2 min for 24 min a.20/15 Cal Ski Erg, b.20/15 Cal Assault, c.100 DU/SU, d.200 m RUN.

HEAVY DAY

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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WOD 11.12.18 (GW)

PRO/ROOKIES: 7 min AMRAP 10 Front Squat RX 60 kg, 10 Chest to Bar/Pull Ups. 3 min REST, Then 21-15-9 Hang Power Clean RX 60 kg, V sit Ups.

HEAVY DAY

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges + 10 Shoulder high pull.
D. 3 super set 10 KB plank transfers side to side , 12 sited dumbbell bicep curls.



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WOD 10.12.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12 DB Shoulder to OH RX 20 kg, 2nd 9 Dead Lift RX 100 kg, 3rd 200 m Run, 4th REST.

HEAVY DAY

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges + 10 Shoulder high pull.
D. 3 super set 10 KB plank transfers side to side , 12 sited dumbbell bicep curls.



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