homelymatt

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October 2020

WOD for Friday, Oct 09, 2020

09102020 Strength

8 – 6 x4 Back Squat

5 Negative Pullup with Kipping Concentric

MAP 8 (2020 A)

2 Intervalli da 15min : 5 min rest

i1) Row

i2) AMRAP
90 Single Under
15m Front Rack Carry @20/15
10 DB Deadlift @20/15
10 Down & Up
15m Front Rack Carry @20/15
10 DB Deadlift @20/15
10 Down & Up

WOD for Thursday, Oct 08, 2020

08102020 Strength

8 – 6 x4 Bench Press

Dual KB Complex:
8 Russian Swing
4 Clean
2 Snatch

08102020 Metcon

4 Round For time:

10 Power Clean @40/25
20 Back Rack Reverse Lunge

WOD for Wednesday, Oct 07, 2020

07102020 Strength

5RM Power Clean

9 – 7 Strict HSPU

Scuba

“Scuba”
1k Row
100 Burpees
1k Row

WOD for Tuesday, Oct 06, 2020

06102020 Strength

8 – 6 x4 Press

8 – 6 Toes to Bar

MAP 8 (2020 A)

2 Intervalli da 15min : 5 min rest

i1) Row

i2) AMRAP
90 Single Under
15m Front Rack Carry @20/15
10 DB Deadlift @20/15
10 Down & Up
15m Front Rack Carry @20/15
10 DB Deadlift @20/15
10 Down & Up

WOD for Monday, Oct 05, 2020

05102020

8 – 6 x4 Deadlift

10 – 8 Strict Ring Dip

90 – 60 sec rest after every set

05102020 Metcon

For Time:
– 100 American Swing
– 100 Situp
– 50 Alt DB Power Clean @22,5/15
– 50 K2E

Post total time

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