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27th AUG 2015: AMRAP/20 (run, WB, burpees), gymnastics, skills, strength

27 Aug

  
Training with Allan today @ CrossFit Hellerup. Everything went super fine (apart from squats ๐Ÿ˜‚)

Warm-up

3 x

  • 200 m run
  • 12 m handstand walk
  • 10 pull-ups
  • 10 wallballs

Strenght

Back squat: singles up to 90 kg (55-75-85-90 kg)

Trying to get my squat mojo back.

WOD

20 min AMRAP:

  • 400 m run
  • 15 wallballs
  • 15 burpees

Result: 4 rounds (at 19:58 min)

Went better than expected. I was aiming for 3,5 rounds, but I managed to keep the pace throughout the WOD. Sรธren Rebsdorf + Allan wore a 10 kg weight vest.

Gymnastics

  • 3 x 10 weighted pull-ups @ 2,5 kg
  • 3 x 10 weighted dips @ 2,5 kg

This, on the other hand, went really well. Never burned out.

Core

  • 30 GHD sit-ups
  • 30 GHD back ext

Biking

23 km ๐Ÿšด๐Ÿ’ฆ

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