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Workout 17-01-2014
Warm up 2 rounds 10 walking lunges 15 kb swing 20 pvc overhead squat 25 double unders/3x singles Rest 2min 3 rounds 10 pvc good morning 10 pvc deadlift 10 abmat abs Workout 5x5 deadlift Wod 5min AMRAP 4x20m med ball carry uphill 10 air squats
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Workout 10-01-2014
Warm up 30 hand release push ups 20 air squat 10 burpees 30 power lunge 20 double under 10 pistols each leg Workout Chest to bar pull up (strict and kipping) 3x Max reps each Wod 50-40-30–20-10 Wall ball Abmat abs Rest 2 min 2x mas reps hspu
Workout 08-01-2014
Warm up 3 rounds 6 bear complex (20kg) 12 push ups Workout Front squat 5-5-5-5-5 Squat clean 3-3-3-3 Wod 3min AMRAP 10 wall ball 10 double under/30 sinales Rest 2 min 10x40m sprint uphill.
Workout 06-01-2013
Warm- up
3 rounds
10 PVC pipe Over head Squat
10 PVC pipe Good morning
rest 1 min
75 Double Unders/150 Singles
Workout
7 min AMRAP (45kg)
1 Deadlift
1 Hang Clean
1 Squat Clean
7min AMRAP
10 Push up (Diamong, Clap, HSPU vary them)
rest 4min
WOD
10 min AMRAP
3 rounds
20 Double Unders
20 Thrusters (30kg)
20 Abmat
with the remaining time
10 Double Unders
2 Burpees
Workout 02-01-2014
Warm-up
4 rounds
20 Wall Ball
10 Push ups
20 Double Unders
Workout
Front Squat (no rack)
10-9-8-7(...) Increase weight every 3 sets
WOD
8min AMRAP
7 Front Squat (55kg)
5 Thrusters
3 Pistols (each leg)
-rest 4min-
5min AMRAP
30 Double Unders
10 Burpees
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
Free to watch • No registration required • HD streaming
