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15th DEC 2015: Gymnastics, squats, WOD (cleans/HSPUs/dips)

15 Dec

  

Training af CF Hellerup with Tomeu. 

Pic: from Saturday’s competition.

Upper body strength

  • Strict pull-ups: 10 reps
  • Strict C2B chin-ups: 20 reps (purple band)
  • Shoulder touches: 50 reps

Squats

Back squat (4 reps): 45-55-60-62-65-70-75 kg

WOD

For time:

15-10-5 reps:

  • Power cleans 47 kg
  • HSPUs

Then (no break)

15-10-5 reps:

  • Hang power cleans 47 kg
  • Ring dips

Result: 12:18 min

Biking

25 km

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