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27/09/2017

27 september 2017

medball warm up

WOD

3 rounds
8 sandbag over shoulder 70/50kg
7 snatches 70/50kg
6 overhead squats
REST 2:00

FUNDAMENTALS
Let's talk about: Why fundamentals classes?

Skill: power cleans, power snatches, overhead squats

4 rounds:
8 power cleans 40/30kg
7 power snatches
6 overhead squats

cool down: skill

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26th of September

26 september 2017

gymnastics warm up

WOD
"Nate"
AMRAP 20
2 muscle ups
4 hspu
8 kettlebell swings 32/24kg

FUNDAMENTALS
Let's talk about: scaling

Skill: jumping pull ups, box dips, box handstand push ups, Russian kettlebell swings

"Little Nate"
AMRAP 16
2 jumping pulls ups
2 box dips
4 box hspu
8 Russian kb swings 20/16kg

cool down: run

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25.09

25 september 2017

barbell warm up

WOD

AMRAP 17
17 hang cleans 50/35kg
200m run
17 burpees

Accessory work: v-ups 3 x 15-20 reps (3110)

FUNDAMENTALS
Let's talk about: nutrition

Skill: hang medball cleans, running, burpees

AMRAP 12
17 hang medball cleans
200m run
12 burpees

cool down: mobility

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23th of September

23 september 2017

cardio warm up

WOD

Buddy WOD
3 rounds:
2min row
2min air bike
2min run
each buddy works 1min

cool down: row

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22.09.17

22 september 2017

gymnastics warm up

WOD

"Tommy V"
for time:
21 thrusters 50/35kg
12 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs

FUNDAMENTALS
Let's talk about: your comfort zone

Skill: thrusters, rope climbs/pulls

"Little Tommy V"
for time:
21 thrusters 20/25kg
12 rope pulls to standing
15 thrusters
9 rope pulls to standing
9 thrusters
6 rope pulls to standing

cool down: mobility

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