Back squat
2-2-2-2-2 / technique
W.O.D
5 Rounds
10 C2B pull-ups
20 Wall-balls
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Author: Liukkonen
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Lauantai 070412
Open Gym
Categories
Torstai 050412
“Diane”
For time:
21-15-9
Deadlift (102,5/70kg)
Handstand push-ups
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Keskiviikko 040412
Practise Du’s & T2B
W.O.D
5 Rounds
200m Run
30 Box-jumps
15 T2B
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Tiistai 030412
Practise Clean
W.O.D
Lucky number Slevin
7 rounds
7x Clean & jerks (52,5/35kg)
7x Pull-ups
7x Push-ups
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Maanantai 020412
– Front-squat –
3-3-3-3 / technique
W.O.D
7 min AMRAP
3-6-9-12-15…
Front-squat 60/40kg
KB-swing 24/16kg
http://youtu.be/ThOdU1AJUHs
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SUNNUNTAI010412
W.O.D
3 Rounds
Row 400m
20 Wall-balls
10 Ring Push-ups
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Lauantai 310412
W.O.D
“Roy”
5 Rounds
15x Deadlift 102,5/70kg
20x Box jumps(60cm)
25x Pull-ups
[youtube http://www.youtube.com/watch?v=_JVRcIX2kVU&w=560&h=315]
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PERJANTAI300312
Deadlift
Find your one rep. max for the day
W.O.D
Run 400m
10 HSPU
20 Pull-Ups
30 K2E
40 Ring-Dips
50 DU’s
run 400m
http://youtu.be/Q7zUhEdS1ik
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TORSTAI290312
Clean & Jerk
3-3-3-3
5 Rounds
10 Squat Cleans 60/40kg
20 Box jumps 60/50cm
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