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WOD | 15.11.2016

Jerk from Behind The Neck

AFAP (As Fast As Possible)
3 rounds of
5 Thrusters from Behind The neck
5 Jerks from Behind The Neck
Rest 1′ after each round
*@60% of the 1’s from above.

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WOD | 14.11.2016

AFAP (As Fast As possible)
5 rounds of
250m Row
25 Thrusters 20/15kg
15 Toes 2 Bars

Strongman WOD
AFAP (As Fast As possible)
8 rounds of
1 Legless Rope Climb
16 Atlas Stone Walking Lunges

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WOD | 12.11.2016

Benchmark Girl “Diane”
AFAP (As Fast As Possible)
21-15-9 reps of
Deadlifts 100/70kg
Handstand Push Ups

OHS Complex

3-3-3-3-3 with a weight you know you can handle but is heavy
*Touch and Go
– Then 10′ to find your heaviest 3 TNG Snatch
– Then, drop down to 80% and do 5-5-5 of TNG Snatch

WOD | 11.11.2016

AMRAP (As Many Rounds As Possible)
in 10′ of
10 Box Jumps 75/60cm
20 Toes 2 Bar

WOD | 10.11.2016

Tabata Air Squat
Tabata Deadlift 70/50kg
Tabata Air Squat
Tabata Deadlift 70/50kg

Back Squat
20 reps @50% of your 1RM
+ 10-10-10 with the same weight.
*Done this one already? Add 5kg or 10kg
*Not more then 5 minutes rest between efforts