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21st APR 2015: Squats, 20+ min WOD, gymnastics, strength + running

21 Apr

 
Day # 72 eating clean.

Did mantra meditation as part of the health project at work. I absolutely love it!

Great training session with Søren + Tomeu @ CrossFit Hellerup.

:::MORNING::::

7 km run

:::EVENING:::

Strength

Back squat (1 rep): 100-110-115-120 kg

Warm-up

3 rounds:

  • 250 m row
  • 10 alternating overhead pistols (broomstick)

WOD

20 rounds for time:

  • 100 m run
  • 5 burpees
  • 5 hang power cleans @ 40 kg

Time: 21:20 min

Gymnastics

EMOTM x 10 min:

  • Odd: 4 strict chin-ups
  • Even: 4 strict T2B

Strength

Shoulder press: 4 x 8 reps @ 35 kg

Then

EMOTM x 10 min:

  • Odd: 8 bent over barbell rows (reverse grip) @ 35 kg
  • Even: 8 KB push press @ 2 x 16 kg KBs

Distance biked

15 km

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