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First of August

1 augustus 2017

gymnastics warm up

6RFT
400m run
20 pull ups
10 hspu's

WOD
Strength:


FUNDAMENTALS
Let's talk about: hard work vs. talent

Skill: running, jumping pull ups, box hspu

4RFT
400m run
20 jumping pull ups
10 box hspu's

cool down: run

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31_7_2017

31 juli 2017

dumbbell warm up

WOD
Skill: muscle up

4RFT
4 muscle ups
8 dumbbell thrusters 20/15 kg
16 cal row

FUNDAMENTALS
Let's talk about: hydration

Skill: pull ups, thrusters, rowing

4RFT
10 jumping pull ups
10 thrusters 30/20 kg
12 cal row

cool down: run

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30/July

30 juli 2017

functional warm up

WOD

AMRAP 14
3 - 6 - 9 -12 - 15 - 18 - 21
ring rows
back squats 60/40 kg

FUNDAMENTALS
Let's talk about: proper warm up

Skill: ring rows, back squat

AMRAP 11
3 - 6 - 9 - 12 - 15 - 18 - 21
ring rows
back squats 40/30 kg


cool down: mobility

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29/07/17

29 juli 2017

SAQ warm up

WOD
for time:
100 double unders
1 mile run (1600 meters)

Accessory work: banded triceps extentions 4 x 30 reps

cool down: mobility

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Hello!

24 juli 2017

Hello cherry picker!
Congratulations! It seems that you have found a way to hack our website and find out all the planned WOD's! Well done [slow clap]
Unfortunately, we do not appreciate the WOD's being spread before they are published.
Therefore, we strongly recommend you to put the energy you use for hacking into your training ;)

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