12/12/2023 – #85 Wod 12×12 Body Weight
12 Rounds For Time 12 Situps 12 Burpees 12 Air Squats 12 Lunges Notes:10kg Dumbbell on Squats/Lunges Downscale suggestion 10 Rounds For Time 10 Situps 10 Burpees 10 Air Squats…
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12/11/2023 – #84 – For Time WOD – Evil Thruster Ladder
For Time 50-40-30-20-10 Dumbbell Thruster Air Squat Notes: Try heavy Dumbbell 12.5Kg / 10Kg Notes: Repeat each move 50 times then 40 then... Downscale suggestion For Time (timecap : 20min)…
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12/10/2023 – 4 RFT WOD – The Snatcher
4 Rounds For Time 40 Sit-ups 30 Alt DB Snatch 400m Run Notes:Dumbbell Weight: 15Kg / 12.5Kg Downscale suggestion 2 Rounds For Time 40 Sit-ups 30 Alt DB Snatch 400m…
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12/09/2023 – For Time WOD – Don’t Snatch
For Time 50 Alt Dumbbell Snatch 500m Run 40 Alt Dumbbell Snatch 400m Run 30 Alt Dumbbell Snatch 300m Run 20 Alt Dumbbell Snatch 200m Run Notes: Try heavy Dumbbell…
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12/08/2023 – For Time WOD – The American Swing
For Time 150 Situps 100 American KB Swings 75 Box Jumps Notes: KB Min Weight 24Kg / 16Kg Downscale suggestion For Time (timecap : 30min) 150 Situps 100 American KB…
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12/07/2023 – 8RFT WOD
8 Rounds For Time 300m Run 20 Situps 15 Double Dumbbell Push Press 10 Burpees Notes:Each Dumbbell Weight: 15Kg / 12.5Kg Downscale suggestion 6 Rounds For Time 300m Run 20…
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12/06/2023 – 30MIN AMRAP
30 Min AMRAP 15 Double Dumbbell Deadllifts 15 Push Press 25 Situps Notes: Dumbbell 15KG / 12.5KG Downscale suggestion 25 Min AMRAP 15 Double Dumbbell Deadllifts 15 Push Press 25…
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12/05/2023 – For Time WOD
For Time 15-12-9-6-3 Devil Press 25 Air Squats Notes: Dumbbell Min 15Kg / 12.5Kg Downscale suggestion For Time (timecap : 30min) 15-12-9-6-3 Devil Press 25 Air Squats Notes: Dumbbell Min…
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12/04/2023 – 4RFT
5 Rounds For Time 400m Run 30 Burpees 40 Situps Notes:None 4 Rounds For Time Downscale suggestion 400m Run 20 Burpees 30 Situps 1min Rest Notes:None 6 Rounds For Time…
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12/03/2023 – 5RFT WOD
5 Rounds For Time 80 SU / 200 Run 14 Double Dumbbell Lunges 10 Dumbbells Push Press 8 Burpees Notes: Dumbbell Weight 15kg / 12.5kg 4 Rounds For Time Downscale…
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