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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KESKIVIIKKO280312
Practise all the lifts on the W.O.D
10 minute AMRAP
5x Snatch grip deadlift (1/2 bw)
5x Hang power snatch
5x Overhead squats
5x Behind neck push jerk, snatch grip
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TIISTAI270312
Weighted pull-ups
3-3-3-3
GI Jane
100 Burbee pull-ups!
http://youtu.be/LwBWR8kzeUc
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Maanantai 260312
15-12-9
OHS (60 kg/30)
Kb swing (2 pood /1.5 pood)
200 m run
[youtube http://www.youtube.com/watch?v=zFON1IE13Lg&w=420&h=315]
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