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Вежба на Денот 16 Декември – Петок

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Вежба на Денот 16 Декември – Петок

WOD
*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. Complete WOD like the song – 1 DL, 1DL 2 TGU, 1 DL, 2 TGU, 3 HSPU, etc.
1 x Dead lift 100/70
2 x Turkish Get-Ups, alternate sides 24/16
3 x Handstand Push-ups
4 x Pistols, 2 per leg
5 x Toes to Bar
6 x Pull Ups
7 x Push Ups
8 x KB Swings (24/16)
9 x Wall Ball shots 9/6
10 x Sit Ups
11 x Air Squats
12 x Burpees

WC WOD
* Two partners work through the exercises in an I go- you go fashion where one person does ten reps at a time, then the other does ten reps until that exercise is done, then move on to the next exercise. Do the exercises in any order you wish.
For Time:
120 x Walking Lunges
120 x Double unders
120 x Medicine ball cleans (9/6)
10 x 200m Run (200m by 200m)
120 x Sit ups

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