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WOD | 24.12.2016

AFAP (As Fast As Possible)
6 rounds of
400m Run
20/15 Calorie Row

OlyWOD
3x 10 Snatchgrip Deadlift
3x 7 Snatch High Pulls
3x 5 Snatch Balance
*Warm up. Use 5kg plates.

Go heavy but be succesfull
10 sets of
1 Snatchgrip Deadlift
1 Snatch High Pull
1 Snatch

After the 10 sets do 5 additional single snatches AHAP (As Heavy As Possible).

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WOD | 23.12.2016

AFAP (As Fast As Possible)
21-15-9 reps of
Wall Balls 20/14 lbs
Toes 2 Bar

Rest 5 minutes, then

3 rounds of
15 Wall Balls 20/14 lbs
15 Calorie Row

Rest 5 minutes, then

2 Rounds for time of:
50 Double Unders
25 Wall Balls 20/14 lbs

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WOD | 22.12.2016

AFAP (As Fast As Possible)
800m Run
15 Ring Muscle Ups
800m Run
12 Bar Muscle Ups
800m Run
9 Rope Climbs

StrengthWOD
15′ minutes to find your heaviest
50m Yoke Carry
-then,
2 sets of
Max Strict Presses 43/30kg
Max Push Presses
Immediately followed by max Push ups
-then,
2 sets of
Max Ring Rows immediately followed by Max Static Pull Up Hang
Chin above the bar

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WOD | 21.12.2016

12 minutes to find you today’s
1 RM Snatch

Rest, then

Do the following in a 17 minute window
40 Burpees
30 Snatch 35/25kg
30 Burpees
30 Snatch 60/35kg
20 Burpees
30 Snatch 70/45kg
10 Burpees
Max Reps Snatch 80/55kg