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8th AUG 2015: Crazy WOD in good company

8 Aug

  

Early morning session with Søren, Pia & Lars. Søren had test week on his program, so we joined his WOD. Good fun.

Strength

Overhead squat: (3 sec bortom hold): 65 kg (3 reps) – 70 kg (2 reps x 2)

Gymnastics

3 rounds:

  • 12 triple-unders
  • 7 negative MUs (5 sec down)
  • 45 sec free handstand hold

Then

  • 3 x 30 reps shoulder touches

WOD

For time:

3 rounds:

  • 50 DUs
  • 20 alt DB snatch @ 20 kg

10-8-6 reps:

  • Thrusters @ 40 kg
  • C2B pull-ups

200 m farmer walk with 1 KB @ 24 kg + 1 DB @ 20 kg

20-15-10 reps:

  • KB swings @ 24 kg
  • Deficit kipping HSPUs (2 x 25 kg plates on each side)

200 m farmer walk with 1 KB @ 24 kg + 1 DB @ 20 kg

  • DL: 10-8-6 reps @ 95 kg
  • Burpees: 20-16-12 reps

3 rounds:

  • 50 DUs
  • 20 alt DB snatch @ 20 kg

Time: 48:48 min

Biking

15 km

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