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09-12-17

9 december 2017

Gymnastics warm up

WOD
3 rounds for time
20 push ups
10 deadlifts 140/100kg
20 push ups
10 deadlifts 140/100kg

Cool down: skill

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08-12-17

8 december 2017

Kettlebell warm up

WOD
for time
50 double unders
50 KB swings 24/20kg
50 sit ups
50 box jumps
50m suitcase walk right
50m suitcase walk left
50 back extensions

FUNDAMENTALS
Let's talk about: GPP

Skill: double unders, russian KB swing, sit up, box jump, suitcase walk, back extension

for time
40 double unders attempts
40 russian KB swings 20/16kg
40 sit ups
40 box jumps
40m suitcase walk right
40m suitcase walk left
40 back extensions

Cool down: hang

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07-12-17

7 december 2017

Functional warm up

WOD
every 3min for 15min
400m run
max reps wallballs 9/6kg
score is reps wallballs

FUNDAMENTALS
Let's talk about: purpose of rest between wod sets

Skill: run, wallball

every 3min for 12min
300m run
max reps wallballs 6/4kg
score is reps wallballs

Cool down: run

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06-12-17

6 december 2017

Gymnastics warm up

WOD
skill: kipping and butterfly pull ups

4 rounds for time
32 walking lunges
24 v-ups
16 pull ups
1min rest

FUNDAMENTALS
Let's talk about: evolve from fundamentals to wods

Skill: walking lunge, v-up, jumping pull up

5 rounds for time
24 walking lunges
18 v-ups
12 jumping pull ups

Cool down: mobility

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05-12-17

5 december 2017

Barbell warm up

WOD
5min amrap
snatches 60/40kg
rest 5min

5min amrap
split jerks 70/50kg
rest 5min

5min amrap
cleans 80/55kg

FUNDAMENTALS
Let's talk about: barbell cycling

Skill: overhead squat, push press, clean

12min amrap
10 overhead squat 30/20kg
15 push press
20 cleans

Cool down: skill

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