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Fundamental WOD 23-07-2013

23 juli 2013

Warm up: Run 200m, 3 rounds of 10 Squats / 10 Goodmornings

Skill: Deadlift and plank roes

WOD:

Deadlift 5-5-5
5 rounds of:
400m Run + 20 DB Plank rows 15/12,5 kg

Cool down
 

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Fundamental WOD 22-07-2013

22 juli 2013

Warm up: Gymnastics warming up

Skill: Windmill

WOD:
Tabata:
Inch push ups on the spot
Box Jump overs 65/45 cm
Kb Windmill 12/8 kg

Cooldown

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Rest day 21-07-2013

21 juli 2013

Rest day... get educated

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Fundamental WOD 20-07-2013

20 juli 2013

Warm up:

3 rounds of:
10 Air squats
10 Push ups
10 Bridges

Skill: Thruster

Partner WOD for time:

200m Run as a team

50 Thrusters 20/15 kg ( one does thrusters/ one does squat hold)

200m Run as a team

50 Push ups with hand release (one does push ups/ one does handstands)

200m Run as a team

50 Box dips (one does box dips/ one does dip hold)

200m Run as a team

50 Planks walks (one does plank walks/ one does plank hold)

Cool down

 

 

 
 
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Fundamental WOD 19-07-2013

19 juli 2013

Warming up: Burgener warm up

Skill: Medball clean + Kb Swing

WOD:

10 min. AMRAP of:

10 Medball Cleans 9/6 kg

20 Kb Swings 20/16 kg

10 Kb SDHP 20/16 kg

Cool down

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