Advertisements

5. DEC 2016: 2 x WODs, PR i 10 rep back squat, VL + skills

6 Dec


Skills

Bar MUs: 4ere, 2ere og 1ere op til 20 reps

WOD

4 runder:

  • 21 wallballs
  • 18 hang power snatch @ 25 kg
  • 15 bar facing burpees
  • 12 C2B

Score: 15:41 min

Squats

Back squats:

  • 8 reps @ 105 kg
  • 8 reps @ 112 kg
  • 10 reps @ 120 kg PR

Vægtløftning

  • Squat snatch (3 reps): 45-55-65-65-70-75 kg + 1 rep @ 80 kg
  • Snatch pulls: 4 x 3 reps @ 80 kg
  • Back squat (3 reps): 90-105-115-135 kg

Workout

4 runder:

  • 20 wallballs
  • 20 kettlebell swings
  • 20 burpees
  • 10 strict pull-ups

Score: 14:41 min

On the go…

15 km på cyklen

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: