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Fundamental WOD 18-07-2013

18 juli 2013

Warm up: Functional warm up

Skill: Burpees + Double unders

WOD:

AMRAP of 15 min.

200m Run + 20 Burpees + 20 Double unders (attemps count)

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Fundamental WOD 17-07-2013

17 juli 2013

Warm up: 100 SU, 100 SU High knees

Skill: Bear crawl + Air squat

WOD for time:

Buy in with 100 sit ups

Than 4 rounds of

- 20 m KB Bear crawl 20/16

- 20 Air squats

Cash out 50 sit ups

Cool down

Winter

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Fundamental WOD 16-07-2013

16 juli 2013

Warm up: Jog, heellifts, Knee ups, Speedladder 1 ins/ 2 ins, 20 Hollow rocks, 20 Air squats

Skill: Handstand and Wallbal shots

WOD:

Handstand + Plank shoulder tap tabata 20/10/8x (post scale wall/lose)

 

For time 6 rounds of:

 
10 Box jumps 65/45 cm  

15 Wallball Shots 9/6 kg

Cooldown

 







 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Fundamental WOD 15-07-2013

15 juli 2013

Warm up: 600m run and Javorek complex 1

Skill: Deadlift and Bent over row

WOD:

Deadlift + Bent over row 10-8-6-8-10 (time cap of 20 minutes)

Post loads

Cooldown

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Rest day

14 juli 2013

Enjoy your restday! Watch thid video of Annie Thorisditter. A great athlete and a real winner!

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