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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

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WOD | 26.09.2016

AFAP (As Fast As Possible)
3 rounds for time of
500m Run
15 Burpee Box Jumps
9 Thrusters 60/40kg

Strongman WOD
AMRAP 20′
1 Bench Press & 1 Deadlift
2 Bench Presses & 2 Deadlifts
3 Bench Presses & 3 Deadlifts

*Choose weights that you’ll be able to move quickly but not easily. Each set should be unbroken but a struggle.

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WOD | 25.09.2016

Partner WOD
AMRAP 30 min:

30 Back Squats 70/50kg
30 Clean & Jerks 70/50kg
90 Double Unders
100m Farmer Carry ??/??kg

Divide reps between partners as you like, each person completes a 100m Farmer Carry (relay style) before starting a new round