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WOD | 05.03.2017

AFAP (As Fast As Possible)
100 Goblet Squats *24/16kg
100 Kettlebell Swings *24/16kg
100 Box Jumps 60/50cm
100 Push Presses *24/16kg
100m Walking Lunges *24/16kg

And from 12:00 we will start with 17.2.

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WOD | 04.03.2017

AFAP (As Fast As Possible)
50 Wall Balls 20/14lbs
25 Pull Ups, strict
25 Ring Dips, strict
25 Back Squats 90/60kg
25 Ring Dips, kipping
25 Pull Ups, kipping
50 Wall Balls 20/14lbs

OlyWOD
Front Squat Complex
3 sets of
5 Front Squats Tempo 1010
5 Front Squats Tempo 4211
5 Front Squats Tempo 1010 with an bounce in the bottom
*First set empty bar
**Second set bar plus 2x5kg
***Third set bar plus 2x10kg

Clean Pulls
5-5-5-5 @ your max Clean

Squat Cleans
4-4-4-4 @ 70% of your 1RM.
*Pause 4 seconds in the bottom/receiving posititon

Accessory Work (if there’s time left. Or else on your own in the Open Gym)
GHD Hip extension hold (Superman style)
30″-30″-30″-30″-30″seconds

WOD | 02.03.2017

Go Heavy
Overhead Squat
8-8-8
Front Squat
4-4-4

Finisher
100 V-Ups

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WOD | 01.03.2017

“The Filthy 50”
AFAP (As Fast As Possible)
50 Box Jump 60/50cm
50 Jumping Pull Ups
50 Kettlebell Swings 16/12kg
50 Walking Lunges
50 Knees 2 Elbows
50 Push Press 20/15kg
50 Back Extensions
50 Wall Balls 20/14 lbs
50 Burpees
50 Double Unders