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WOD | 27.10.2016

AFAP (As Fast As Possible)
5 rounds of
30 Wall Balls 10/6kg
5 Squat Snatches ??/??kg
Rest 2 minutes
*Go for time and load

Back Squat
20 reps @50% of your 1RM
+ 10-10-10 with the same weight.
*Done this one already? Add 5kg.

Coaches choice and it’s gonna be painful

WOD | 26.10.2016

AFAP (As Fast As Possible)
12-9-6 reps of
Squat Cleans 100/70
Muscle Ups

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WOD | 25.10.2016

AMRAP (As Many Reps As Possible)
in 15′ of
20 Box Jumps 60/50cm
10 Handstand Push Ups

20 Deadlift @50% of 1RM or add 5/10kg more than last week
10-10-10 Deadlifts

WOD | 24.10.2016

AHAP (As Heavy As Possible)

*Add up all six barbell loads

Strongman WOD
AMRAP in 20′
250m Row
5 Stone on Boxes
250m Run
100m Watercan Carry

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WOD | 23.10.2016

In couples perform the following
AFAP (As Fast As Possible)
200 Double Unders, 100 each
50 HSPU, while partner holds handstand
50 Toes 2 Bar, while partner holds onto the bar
50 Shoulder 2 Overhead, while partner holds bar in front rack 60/40kg

– then, both partners perform 100m Walking Lunges together with KB in Front Rack 24/16kg.
Divide reps any way you like