AMRAP 15’

LADDER UP

1, 2, 3, 4, 5, 6, 7, 8

• Squat Cleans 80/55kg
• Burpee Box Jumps 70/60cm
• Wall Walks

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🔥 Codice sconto XENIOS del 15% - CFTEAM059
https://www.xeniosusa.com/it/

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18’ TIME CAP - 3 ROUNDS OF:

3 Power Snatches 60/40g

3 Muscle Ups

5 Power Snatches 60/40kg

5 Muscle Ups

7 Power Snatches 60/40kg

7 Muscle Ups

ADV: Increase load each Round: 60/40kg - 70/47,5g - 80/55kg

Scaled: Always 3 M.U.

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🎙️ Ascolta anche il podcast “The Last Heat”: https://open.spotify.com/show/64bPXouSEJv2PDNe7si1IH?si=dCAN22rKRtew1HA-KU97mg dove si analizzano workout di gara

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🔥 Codice sconto XENIOS del 15% - CFTEAM059
https://www.xeniosusa.com/it/

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Team of 2 - Relay On Round

AMRAP 15’

3 Box Jumps

2 Shuttle Run

1 Thrusters

ELITE 

90/60kg

RX

80/55kg

REGULAR & MASTER

70/50kg

SCALED

60/40kg

BEGINNER

3 reps 40/30kg

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🎙️ Ascolta anche il podcast “The Last Heat”: https://open.spotify.com/show/64bPXouSEJv2PDNe7si1IH?si=dCAN22rKRtew1HA-KU97mg dove si analizzano workout di gara

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🔥 Codice sconto XENIOS del 15% - CFTEAM059
https://www.xeniosusa.com/it/

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TEAM FRANTASY LAND BODYWEIGHT

TEAM OF 3

21 - 15 - 9 Synchro 2 Pull Ups

42 - 30 - 18 Total Calories

15 - 12 - 9 Synchro 2 Chest to Bar

42 - 30 - 18 Total Calories

12 - 9 - 6 Synchro 2 Bar Muscle Ups

42 - 30 - 18 Total Calories

Time Cap 20’

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🎙️ Ascolta anche il podcast “The Last Heat”: https://open.spotify.com/show/64bPXouSEJv2PDNe7si1IH?si=dCAN22rKRtew1HA-KU97mg dove si analizzano workout di gara

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🔥 Codice sconto XENIOS del 15% - CFTEAM059
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EMOM 30’

5’ x 6 Sets

• 10 Hang Power Snatches 40/30kg
• 20 V- Ups
• 40 Double Unders
• 20 American Swings 24/16kg
• Rest

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🎙️ Ascolta anche il podcast “The Last Heat”: https://open.spotify.com/show/64bPXouSEJv2PDNe7si1IH?si=dCAN22rKRtew1HA-KU97mg dove si analizzano workout di gara

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5 Rounds Start Every 4’

15/12 Calories

12 DB’s Deadlifts

9 DB’s  Hang Power Cleans

6 DB’s Jerks

3 DB’s Devil Presses

DUMBBELLS

2x22,5/15kg

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🎙️ Ascolta anche il podcast “The Last Heat”: https://open.spotify.com/show/64bPXouSEJv2PDNe7si1IH?si=dCAN22rKRtew1HA-KU97mg dove si analizzano workout di gara

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🔥 Codice sconto XENIOS del 15% - CFTEAM059
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TEAM OF 2 - AMRAP 15’

45” Athlete A

45” Athlete B

5 Wall Walks

20 Deadlifts 80/55kg

25 Wall Balls

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🎙️ Ascolta anche il podcast “The Last Heat”: https://open.spotify.com/show/64bPXouSEJv2PDNe7si1IH?si=dCAN22rKRtew1HA-KU97mg dove si analizzano workout di gara

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 1’ Athl.A - 1’ Athl.B x 12 Rounds each

4  2DB Devil Presses

4  2DB Thrusters

4  2DB Box Step Ups

4  2DB Push Ups

4  2DB Renegade Rows

Total Time 24’

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🎙️ Ascolta anche il podcast “The Last Heat”: https://open.spotify.com/show/64bPXouSEJv2PDNe7si1IH?si=dCAN22rKRtew1HA-KU97mg dove si analizzano workout di gara

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 Team of 3 - For time

50  Power Snatches 60/40kg

200 mt Team Run

50  Handstand Push Ups

200 mt Team Run

50  Lateral Burpees Over the Bar

200 mt Team Run

50  Handstand Push Ups

200 mt Team Run

50  Power Snatches 60/40kg

Time Cap 23’

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🎙️ Ascolta anche il podcast “The Last Heat”: https://open.spotify.com/show/64bPXouSEJv2PDNe7si1IH?si=dCAN22rKRtew1HA-KU97mg dove si analizzano workout di gara

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🔥 Codice sconto XENIOS del 15% - CFTEAM059
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 Modena Winter Challenge - Wod 1 Master - Team of 2

2 Rounds or Amrap 15’

36  Calories

18  Synchro Front Rack Lunges 60/40kg

  3  Synchro Bar Complexes*

Bar Complex = 2 Bar Muscle Ups + 4 Toes to Ba

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🎙️ Ascolta anche il podcast “The Last Heat”: https://open.spotify.com/show/64bPXouSEJv2PDNe7si1IH?si=dCAN22rKRtew1HA-KU97mg dove si analizzano workout di gara

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🔥 Codice sconto XENIOS del 15% - CFTEAM059
https://www.xeniosusa.com/it/

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