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22. MAR 2016: Styrke, gymnastik, 20 min AMRAP

22 Mar

  
Træning i CFC Fabrikken med Kasia, Jesper & Martin. Super hyggelig dag.

Warm-up

  • Strict pull-ups: 10 x 3 reps
  • Ring dips: 5 x 3 dips (top + bottom pause)

WOD

20 min AMRAP:

  • 5 pull-ups
  • 10 push-ups
  • 15 sit-ups

Resultat: 11 rnds stille og roligt

Styrke

Back squat: 5 x 3 reps @ 75 kg

Clean speed pulls: 4 x 6 reps @ 55 kg

BB finisher

21-15-9 reps:

  • Flys
  • Pres fra nakken (snatch grip)

On the move

15 km cykling

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