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WOD | 01.10.2016

AMRAP (As Many Reps As Possible)
in 5x 2′ rounds of
5 Muscle Ups
Max Reps Thrusters 60/40kg

*Rest 3 minutes between rounds.

Oly WOD
Clean Pulls
3-3-3-3-3 at the weight of your 1RM clean

Clean & Jerk
10′ to find your max doubles
-then
1-1-1-1-1 at the weight of the heaviest double
-then
2-2-2 at 85% of the heaviest double.
*First do 2 Cleans then 2 Jerks. Cleans is touch and go.

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WOD | 29.09.2016

AFAP (As Fast As Possible)
15-12-9 reps of
Clean & Jerks 60/40kg
Chest 2 Bar Pull Ups

StrengthWOD
Heavy
Hang Squat Cleans
1-1-1-1-1-1-1

EMOM for 10′
3 Squat Cleans

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WOD | 27.09.2016

AHAP (As Heay As Possible)
Sumo Deadlift
5-5-5-5-5
Strict Press
5-5-5-5-5

StrengthWOD
AHAP (As Heay As Possible)
Sumo Deadlift
5-5-5-5-5
Strict Press
5-5-5-5-5