Deadlift
3-3-3
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“Run Forest Run”
200m Run
10x Chest To Bar Pull-up
30x Deadlift (100/60kg)
400m Run
10x Chest To Bar Pull-up
20x Deadlift (100/60kg)
200m Run
10x Chest To Bar Pull-up
10x Deadlift (100/60kg)
400m Run
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[youtube http://www.youtube.com/watch?v=XvM8aY1_tfI&w=560&h=315]
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Category: Yleinen
Keskiviikko 211211
“JM-006 Wood Chipper”
50 Double Under
50 Sit ups
50 Kb Swings 1.5 pood
50 Burpee
50 Wall ball
50 Air Squat
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[youtube http://www.youtube.com/watch?v=4XMhDEnO9rg&w=560&h=315]
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Tiistai 201211
Maanantai 191211
Sunnuntai 181211
“Rocky IV”
4 Rounds
40 Jump Rope (single)
4 One hand burpee
40 Jump Rope (DU)
4 heavy deadlift (85%)
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[youtube http://www.youtube.com/watch?v=W8xHjC27YvM&w=420&h=315]
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Lauantai 171211
Perjantai 161211
Snatch
5-5-5
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15 AMRAP
5 x Sumo deadlift HP (42,5kg)
9 x Sit up
13 x Wall ball shots
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[youtube http://www.youtube.com/watch?v=aUaInS6HIGo&w=560&h=315]
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Torstai 151211
Keskiviikko 141211
Rest Day
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WOD From the main site
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———
[youtube http://www.youtube.com/watch?v=FD_85MAG6YA&w=560&h=315]
Tiistai 131211
Push Press
5-5-5
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5 Rounds
5 x “Heavy” PushPress (70% 1rm)
10 x Front Squat (samalla painolla)
L-Sit 30 sek
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[youtube http://www.youtube.com/watch?v=h6oQLMcTGTo&w=420&h=315]
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