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WOD | 14.04.2017

AFAP (As FAst As Possible)
400m Run
15 Overhead Squats 45/30kg
400m Run
12 Overhead Squats 45/30kg
400m Run
9 Overhead Squats 45/30kg
400m Run
6 Overhead Squats 45/30kg

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WOD | 13.04.2017

AFAP (As Fast As Possible)
2 rounds of
400m Farmer’s Carry 2×20/15kg
200m Overhead Carry 20/15kg

*Maybe you will use KB’s

StrengthWOD
AMRAP in 5′
Squat Clean Ladder
10 reps 60/40kg
8 reps 70/45kg
6 reps 80/55kg
4 reps 90/60kg
Remainig time AMRAP 100/70kg

*Rest 5′ and then again.

*If you cannot can continue to the next weight? Continue doing reps with the heaviest you can.

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WOD | 12.04.2017

AFAP (As Fast As Possible)
3 rounds of
400m Run
30″ seconds L Sit
20 Pull Ups, Strict
10 Deadlifts 140/90kg

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WOD | 11.04.2017

EMOM (Every Minute On the Minute)
For 10′ minutes of
Odd minute: 25 Air Squats
Even minute: 10 Handstand Push Ups, strict

EMOM (Every Minute On the Minute)
For 10′ minutes of
Odd minute: 25 Air Squats
Even minute: 10 Clean & Jerks 60/40kg

*No rest in between

StrengthWOD
EMOM (Every Minute On the Minute)
For 10′ minutes of
Odd minute: 7 Back Squats @heavy
Even minute: 10 Handstand Push Ups, strict

EMOM (Every Minute On the Minute)
For 10′ minutes of
Odd minute: 7 Back Squats @heavy
Even minute: 10 Push Jerks @heavy

*No rest in between

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WOD | 10.04.2017

AMRAP (As Many Reps As Possible)
3′ minutes of
30 Double Unders
10/7 Calorie Row
Rest 1′,

AMRAP (As Many Reps As Possible)
3′ minutes of
10 Knees 2 Elbows
5 Kettlebell Swings 28/20kg
Rest 1′,

*Twice

StrongmanWOD
AFAP (As Fast As Possible)
5 Rope Climbs
25m Yoke Carry @ AHAP
4 Rope Climbs
25m Yoke Carry @ AHAP
3 Rope Climbs
25m Yoke Carry @ AHAP
2 Rope Climbs
25m Yoke Carry @ AHAP
1 Rope Climbs
25m Yoke Carry @ AHAP