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22nd OCT 2015: Back in the gym – time to catch up

22 Oct

  
Back from a 2-day talent seminar in Maersk. Feels good to move again. Catching up on CompTrain today. Loooooong session – in good company.

WOD 1

3 rounds for time:

  • 400 m row
  • 21 KB swings @ 16 kg
  • 12 kipping HSPUs (2” deficit)

Result: 10:44 min

WOD 2

5 rounds for time:

  • 15 m yoke carry @ 85 kg (incl 2 x 16 kg KBs in power bands)
  • 10 push-ups
  • 8 weighted box step overs @ 2 x 8 kg DBs on 20” box
  • 6 x 1-arm OHS @ 15 kg DB (3 reps each arm)

Result: 17 min

Lifting

EMOTM x 5 min:

  • 5 touch and go squat snatch @ 35 kg

Every 2nd min x 20 min:

  • 1 power clean + 1 squat clean + 1 push jerk + 1 split jerk @ from 40 to 55 kg

Front squat:

  • 5 x 3 reps @ 55 kg

Søren R and I did a buddy variation of FSQ. Good fun.

WOD 3

15 min AMRAP:

  • 10 power cleans @ 40 kg
  • 20 wallballs @ 14 lbs
  • 30 DUs

Result: 4 rnds + 9 reps

WOD 4

For time:

  • 40 cal row
  • 30 GHD sit-ups
  • 20 strict T2B
  • 30 cal row
  • 20 GHD sit-ups
  • 10 strict T2B
  • 20 cal row
  • 10 GHD sit-ups
  • 5 strict T2B

Result: 20 min

BB

Day 2 (week 2)

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