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12.10.17

12 oktober 2017

medball warm up

WOD

LLTD16 Event 1
5 rounds for time:
300m sandbag run 40/30kg
10m overhead lunges

FUNDAMENTALS
Let's talk about: movement standards

Skill: running, overhead lunges

LLTD16 Event 1
5 rounds for time:
300m run
10m overhead lunges 20/15kg

cool down: hang

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11.10.17

11 oktober 2017

S.A.Q. warm up

WOD

Buy in: 40 cal airbike
Then,
1 mile run
1000m row
(start in heats)

Accessory work: ring dips (strict) 4 x 6 reps (2110)

FUNDAMENTALS
Let's talk about: protein

Skill: airbike, running, rowing

Buy in: 20 cal airbike
Then,
800m run
800m row
(start in heats)

cool down: run baby run

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10..10..2017

10 oktober 2017

functiona warm up

WOD

AMRAP 8
12 burpees over de bar
8 shoulder 2 overhead 70/50kg

Accessory work: Russian twist 4 x 20 reps (weighted)

FUNDAMENTALS
Let's talk about: cardio vs. strength

Skill: burpees over de bar, push press

AMRAP 8
8 burpees over de bar
8 push presses 40/30kg

cool down: mobility

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09.10.17

9 oktober 2017

barbell warm up

WOD

3 rounds
200m run
25 squat cleans 50/35kg
10 pull ups
REST 3:00

FUNDAMENTALS
Let's talk about: skip the kip

Skill: running, muscle cleans, jumping pull ups

4 rounds
200m run
25 muscle cleans 35/25kg
10 jumping pull ups

cool down: skill

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8 oktober 2017

8 oktober 2017

functional warm up

WOD

"Abbate"
1 mile run
21 C&J 70/50kg
800m run
21 C&J
1 mile run

FUNDAMENTALS
Let's talk about: Your only competition is you

Skill: running, medball clean, medball press

"Little Abbate"
800m run
21 medball clean and presses
400m run
21 medball clean and presses
800m run

cool down: run

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