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31-07-2019 Weekly Special: Kettlebell Skills Skill Kettlebell Skills (Max reps) Kettlebell Skills Metcon Metcon (Time) For Time 4 Rounds 400m Run 15 Sumo Deadlift Highpulls 15 Box Jumps RX: 45/30 Kg TC: 20 Min.

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30-07-2019 Weekly Special: Kettlebell Skills Skill Kettlebell Skills (Max reps) Kettlebell Skills Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 9 20 Slam Balls 10/6 Kg Plank hold 20 KB Swing 32/24 Kg Wall sit hold One work one hold

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29-07-2019 Weekly Special:Kettlebell Skill Weightlifting Kettlebell Skill (Weight) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 7 400m Row/Ski Max Burpees Change Row e. 400m Count Burpees 3 Min Rest AMRAP 7 20 Wall Balls 20 Pull ups One work, one rest

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26-07-2019 Weekly Special: Heavy Push ups Progression Gymnastics Push-ups (Max reps) Metcon Metcon (Time) Devils Black Jack For Time 20 One Arm Devils Press , 1 Sit up 19 One Arm Devils Press , 2 Sit ups 18 One Arm Devils Press , 3 Sit ups …. continue till 1 One Arm DP , 20 Sit ups RX: 10/5 Kg TC: 20 Min

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25-07-2019 Weekly Special: Heavy Push up Progression Gymnastics Push-ups (Max reps) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 + AMRAP 5 AMRAP 7 7 Clean & Jerk 50/30 Kg 7 C2B Pull ups Rest 2 Min AMRAP 5 5 Strict HSPU 5 Burpee over the Bar

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24-07-2019 Weekly Special: Heavy Push ups Progression Gymnastics Push-ups (Max reps) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 3 T2B 6 Goblet Squats 9 Sit ups 12 KB SDHP RX: 32/24 Kg

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23-07-2019 Weekly Special: Heavy Push ups Progression Gymnastics Push-ups (Max reps) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 + AMRAP 3 AMRAP 7 Burpees Rest 1 Min AMRAP 3 DB Thruster 22,5/15 Kg

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22-07-2019 Weekly Special: Heavy Push ups Progression Gymnastics Push-ups (Max reps) Metcon Metcon (Time) For Time 150 DU 60 Wall Balls 9/6 Kg 30 C2B Pull ups 150 DU

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19-07-2019 Weekly Special: Heavy Thruster Weightlifting Thruster (Weight) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 17 1-1-1 2-2-2 3-3-3 4-4-4 ….. Cluster Sumo Deadlift High Pull Burpee over the Bar

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18-07-2019 Weekly Special: Heavy Thruster Weightlifting Thruster (Weight) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 11 11 Push Presses 30 DU 11 Air Squats RX: 50/35 Kg