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Sunday 31Heroes

6 augustus 2017

barbell warm up

31Heroes WOD

8 - 6 - 11
8 thrusters
6 rope climbs
11 box jumps

Partner 1 performs the workout above, while partner 2 runs 400m with a sandbag. When partner 2 finished the run, partner 1 starts the run and partner 2 continues where partner 1 left off.


cool down: run

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5 Agust 2017

5 augustus 2017

medball warm up

WOD
Skill: sandbag clean

for time:
800m run
27 sandbag cleans 60/40 kg
 

Accessory work: dumbbell bent over rows 4 x 8-12 reps (3110)

cool down: mobility

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4 augustuss

4 augustus 2017

kettlebell warm up

WOD
Skill: kettlebell cleans, kettlebell snatches

3RFT
30 kb cleans 20/16 kg
30 double unders
30 kb snatches
30 cal row


FUNDAMENTALS
Let's talk about: What is fitness?

Skill: kettlebell swings, double unders, kettlebell push press, rowing

2RFT
30 kb swings 16/12 kg
30 double unders (attempts)
30 kb push presses 16/12 kg
30 cal row

cool down: skill

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3'-8-17

3 augustus 2017

gymnastics warm up

WOD
Skill: muscle up, toes to rings

Lowlands Throwdown Qualifier 2016.1
AMRAP 9
1 burpee to rings
1 toes to rings
1 muscle up
2 burpees to rings
2 toes to rings
2 muscle ups
etc.

FUNDAMENTALS
Let's talk about: The CrossFit Games

Skill: burpees to rings, toes to rings, ring pull ups

Lowlands Throwdown Qualifier 2016.1
AMRAP 9
1 burpee to rings
1 toes to rings
1 ring pull up
2 burpees to rings
2 toes to rings
2 ring pull ups
etc.

cool down: row

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August 2

2 augustus 2017

warm up

WOD

"Randy"
75 snatches for time 35/25 kg

Accessory work: banded antirotation 6 x 45 seconds


FUNDAMENTALS
Let's talk about: what are benchmarks?

Skill: muscle snatch, overhead squat, back squat

3RFT
10 muscle snatches
10 overhead squats
10 back squats

cool down: hang

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