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6. AUG 2016: Tunge squats, pull-up blast, clean complex med PR og “31 Heroes WOD”

7 Aug

Morgentræning med frk Hedelund og Søren i Posthuset – og så hjem og holde stor fest for Carl.
Squats

  • Back squat (1 rep): 100-105-110-115-100-110
  • Back squat (5 reps): 100-100-102-105 kg

Clean complex

  • 1 power clean + 3 front squats + 1 split jerk @ 55-65-70+75 kg PR med 1 kg

Pull-ups

10-9-8-7-6-5-4-3-2-1 reps:

  • Strict unbroken pull-ups
  • Rest as needed

Workout

“31 Heroes”

AMRAP 31 min:

  • 8 thrusters @ 48 kg
  • 6 rope climbs (rope pull-ups)
  • 11 box jumps 24”
  • 400 m løb med 10 kg sand bag

Score: 6 runder + 17 reps

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