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16:00 - 22:00

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09:00 - 16:30

SONNTAG

10:30 - 14:00

WOD – 20190601

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SAMSTAG

20190601

Emanuel


Warm-Up
1 Round
– 400M Run
– 3 x 20 KB Swings increasing weight


Strength

Warm up to section weight.


WoD

A | 10 min EMOM
– Odd: 10 Bench Press @60/45 kg
– Even: 15/12 Cal Row
B | 10 min EMOM
– Odd: 10 Push Jerks @60/45 kg
– Even: 15 Burpees
C | 10 min EMOM
– Odd: 10 Heavy KB Swings
– Even: 15 TTB
D | 10 min EMOM
– Odd: 3 Heavy Power Cleans
– Even: 15/12 Cal Bike

2 Min Rest between each Session

RX+: A/B/C Odd Min for 15 Reps in A&B; 20/15cal in D

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