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23. FEB 2016: WOD (row, burpees, BJ), skills og styrke

24 Feb

  
Træning med Lasse & Tomeu @ CrossFit Hellerup.

WOD

3 runder på tid:

  • 500 m roning
  • 12 burpees
  • 21 box jumps 20”

Score: 10:50 min

Dejligt at slå fra og bare arbejde derudaf. Lasse slog mig med 1 sekund 🙈

Skills

5 runder not for time:

  • Thrusters: 15-12-9-6-3 reps @ 35 kg
  • 1 rope climb

Score: 11 min (easy pace)

Styrke

  • Bænk: 8 x 3 reps @ 50-55 kg (+ 6 lette reps @ 50 kg)
  • Bent over barbell row: 3 x 10 reps @ 35 kg
  • Overhead walking lunges (clean grip): 2 x 10 steps

Run

4 x

  • 400 løb
  • 30 secgang
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