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21. NOV 2016: Monday grind

22 Nov


Pic fra weekendens konkurrence fanget af MikeCD. Alt var tungt i dag, men det gik overraskende godt alligevel. Trænede med Mads, Louise, Søren & Kasper. Lækker stemning i begge sessions.

Warm-up

3 runder:

  • 500 m roning
  • 50 skridt walking lunges @ 2 x 20 kg DBs
  • 10 reps 1-arm alternating DB snatch @ 20 kg

Score: 22:22 min

Skills

Bar MUs

WOD

15 min AMRAP:

  • 30 double-unders 
  • 15 power cleans @ 45 kg
  • 30 double-unders
  • 15 T2B

Score: 4 runder + 44 reps

Vægtløftning

  • Snatch (3 reps): 50-55-60-60-60 kg
  • Snatch pulls: 4 x 3 reps @ 75 kg

Squats

  • Back squats: 3 x 8 reps @ 95 kg

Gymnastik

  • Strict pull-ups: 6 x 4 reps
  • Ring dips: 10-9-8-7-6-5-4-3-2-1 reps

Finisher

Jeg skulle teste en del af en WOD for Søren

  • 50 air squats
  • 40 burpees
  • 30 lunges
  • 20 push-ups

On the go…

15 km på cyklen

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