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25th JUN 2015: GRID inspired WODs + gymnastics/skills

25 Jun

  Running

5 km

Skills/warm-up

4 x

  • Hanstand walk incl free standing HSPU practise
  • 10 strict T2B

3 x

  • 14 box jumps 20”
  • 7 air squats
  • 7 DB jerks @ 20 kg

3 x

  • 7 T2B
  • 5 butterfly pull-ups
  • 3 C2B pull-ups

WOD

Allan and I practised WOD 1-3 for Saturday’s team challenge @ CrossFit Hellerup which is a GRID inspired challenge.

WOD 1

  • 40 burpees to plate
  • 30 box jumps 24/20”
  • 20 burpees over the box
  • 10 DB box overs 2 x 20/15 kg DBs

WOD 2

  • 3 suicide runs
  • 30 KB swings 32/24 kg
  • 3 suicide runs
  • 30 KB thrusters @ 2 x 20/12 kg
  • 3 suicide runs
  • 30 1-arm KB overhead squat @ 24/16 kg
  • 4 min for 3 pers to find 5RM thruster

WOD 3

  • 34 hang power cleans 60/40 kg
  • 34 fat bar OHS 50/30 kg
  • 34 sandbag over the shoulder
  • 34 slamball throws over the wall

Biking

20 km

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