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23rd OCT 2014: Training @ Butcher’s Lab

23 Oct

Training @ Butcher’s Lab. First with Søren, and then with Butcher’s competition team!

Endurance

5 km running

Skills

3 x 7 strict HSPUs

Strength

Bench press: 5 x 5-3 reps @ 60 kg

Overhead squats: up to 3 x 3 reps @ 65 kg

Shoulder press: 5 x 5 reps @ 35 kg

WOD

10 DL @ 100 kg
20 ring dips
30 wallballs 14 lbs
40 over the box jumps 20”
50 cal rowing

Skills

20 min skills practise…

Kipping ring MUs

Atlas stone (ground to shoulder) @ 60 kg

Lifting

Power clean + push press + push jerk + split jerk: 10 sets @ 55-60 kg (up to 1-2-3 reps of each lift)

Team WOD

With Butcher’s Competition Team – 4 pers WOD (Polle, Tays, Strøm + me), you go, I go style…

Karen
Grace
Anníe
Fran

* 2 pers doing handstand hold throughout the entire WOD
** time cap: 20 min
*** 10 burpee pentalty when falling off the wall/not switching in the designated area

Result: 21 thrusters in Fran (4 x penalties, we made 1 mistake each)

Super team!

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