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WOD 17.10.19 (GW)

PRO/R00KIES: For time 21 Front Squat RX 50 kg, 40 Hand Release Push Ups, 15 Front Squat, 30 Hand Release Push Ups, 9 Front Squat, 20 Hand Release Push Ups, 5 Front Squat, 10 Hand Release Push Ups.

MASTER CLASS: For time 21 Front Squat RX 50 kg, 40 Hand Release Push Ups, 15 Front Squat, 30 Hand Release Push Ups, 9 Front Squat, 20 Hand Release Push Ups, 5 Front Squat, 10 Hand Release Push Ups. Cash out 50 m HAND WALK.

HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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WOD 16.10.19 (M)

PRO/R00KIES:
5 min EMOM 120 m Suttle Run. 1 min REST.
5 Min EMOM 14/10 Cal Assault Bike. 1 min REST.
5 min EMOM 50 DU, 1 min REST,
5 min EMOM 20/15 Sit Ups. 1 min REST.
5 min EMOM 150/120 m Row.

HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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Open CrossFit WOD “20.1” 15.10.19 (GW)

PRO/ROOKIES: 10 rounds for time of 8 Ground To Overhead RX 42 kg, 10 Bar Facing Burpees.
Time cap: 15 minutes

HEAVY DAY:
Α. 4 Super Set 8 Dead Lift + 8 Bench Press
B. 3 Super Set 10 barbel Hip Thrusters + 12 decline push ups
C. 3 Super Sets 16 Suitcase Box Step Ups + 12 db Pull Over
D. 3 Tri Sets 15 Swiss Ball Crunches + 10 strict hanging leg raises, + 20 (10+10) wall ball side throws

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WOD 14.10.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 9 Dead Lift RX 100 kg, 2nd 15 Chest to Bar Pull Ups/Pull Ups, 3rd 12 Cal Ski Erg, 4th 200 m Run, 5th REST

HEAVY DAY:
Α. 4 Super Set 8 Dead Lift + 8 Bench Press
B. 3 Super Set 10 barbel Hip Thrusters + 12 decline push ups
C. 3 Super Sets 16 Suitcase Box Step Ups + 12 db Pull Over
D. 3 Tri Sets 15 Swiss Ball Crunches + 10 strict hanging leg raises, + 20 (10+10) wall ball side throws

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Benchmark Saturday 12.10.19 (MGW)

PRO/R00KIES: Kelly 5 Rounds for time 400 m Run, 30/15 Box Jumps, 30/15 Wall Ball Shots RX 20 lb. 30 min Time Cap.

ENDURANCE WOD: 1000/800 m Run 6 min Cap. Then 16 min EMOM 1st min 12/9 Cal Prison Style Assault Bike, 2nd 12/9 Cal Ski Erg, 3rd 50 DU, 4th REST. Cash out 1000/800 m Run 6 min Cap.

HEAVY DAY:
A. 4*8 Heavy Thrusters
B. 3*3 Rope Climbs or 10 strict chin ups
C. 4*20 m Sled
D. 4*30 m Farmer Carry
E. Tri Set 20 V Ups, 1 min Side plank each side, 15 GHD back extensions

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WOD 11.10.19 (MGW)

PRO/R00KIES: For time 25 Toes to Bar/knees to Chest, 40 Plate Ground to OH RX 20 kg, 1000 m Run, 40 Plate Ground to OH RX 20 kg, 25 Toes to Bar/Knees to Chest.

HEAVY DAY:
A. 4*8 Heavy Thrusters
B. 3*3 Rope Climbs or 10 strict chin ups
C. 4*20 m Sled
D. 4*30 m Farmer Carry
E. Tri Set 20 V Ups, 1 min Side plank each side, 15 GHD back extensions

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WOD 10.10.19 (GW)

PRO/R00KIES: For time 9-15-21-15-9 Front Squat RX 50 kg, Hand Release Push Ups, V Ups. Cash Out 20 Strict Chin Ups.

MASTER CLASS: For time 9-15-21-15-9 Front Squat RX 60 kg, Hand Release Push Ups, V Ups. Cash Out 20 Ring Muscle Up.
HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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Team WOD 9.10.19 (M)

PRO/R00KIES: 5 Team mates. 4 Working – 1 Resting. 30 min AMRAP 500/400 m Run, 24/20 Cal Assault, 600/500 m Row, 100 DU/200 SU.

HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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WOD 9.10.19 (GW)

PRO/ROOKIES: Every 2 min for 20 min A.20 KB Swing RX 24 kg, 12 Chest to Bar Pull Ups, Max Burpee Box Jumps. B REST.

HEAVY DAY:
Α. 4 Super Set 8 Dead Lift + 8 Bench Press
B. 3 Super Set 10 barbel Hip Thrusters + 12 decline push ups
C. 3 Super Sets 16 Suitcase Box Step Ups + 12 db Pull Over
D. 3 Tri Sets 15 Swiss Ball Crunches + 10 strict hanging leg raises, + 20 (10+10) wall ball side throws

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Team WOD 7.10.19 (MGW)

PRO/ROOKIES: Couples 20 min AMRAP 10 Wall Ball Shots RX 20 kg, 5 Power Clean RX 60 kg, 400 m Run.

HEAVY DAY:
Α. 4 Super Set 8 Dead Lift + 8 Bench Press
B. 3 Super Set 10 barbel Hip Thrusters + 12 decline push ups
C. 3 Super Sets 16 Suitcase Box Step Ups + 12 db Pull Over
D. 3 Tri Sets 15 Swiss Ball Crunches + 10 strict hanging leg raises, + 20 (10+10) wall ball side throws

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