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7th SEP 2015: Gymnastics, 30 min team WOD + 5K row

7 Sep

  
Monday dinner (13 courses) @ Restaurant Hanzō with Malou & Bo. Great way to start the week + to end a long day.

2 training sessions today (morning + evening). I really like twicing.

:::Gymnastics:::

With coach Jonas 💦

3 x

  • 10 bent over flys @ 2 x 4 kg
  • 5 bar MU progressions (band)

  • Strict ring MUs: 3-2-2-3 reps #yay!

Skin the cat: 10 x 1 rep

5 x

  • 1 Bulgarian ring pull-up
  • 3 x 5 sec back activated hang in the bar
  • 3-5 strict HSPUs (belly against wall, head to step bench)

5 x

  • 1 legless rope climb (down)
  • 2 ring dips with top turn-out

  • Core: 3 x 5+5+10 reps

5 x

  • 5 sec handstand hold + 8 m HSW + 10 sec hold
  • 3 handstand press-up progressions (on box)

— BREAK —

:::CrossFit:::

With Polle, Pia, Lars, Allan, Tomeu & Søren @ CF Hellerup. It’s deload week on CompTrain.

Lifting

  • 1 power snatch + 1 squat snatch + 1 OHS: 35-45-47-50-50-50 kg

WOD

Team WOD with Pia & Polle 👯

3 rounds for time:

  • 75 FSQ @ 55 kg (bar taken from the ground)
  • 50 bench press @ 50 kg

Time: 30:08 sec 

3rd round of squats was tough. Great team work.

Endurance

For time:

  • 5 km rowing

Result: 21 min

Sold out in my lower back at this point.

Biking

30 km

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