2016 > 08

Skill
EMOM 3 rounds
1 1-5 Strict handstand push ups BG: 5-15 sec handstand hold
2 5-10 Strict ring dips BG: 5-15 sec upper ring hold
3 10-15 Push ups
4 Rest
 
Clean and Jerk
Take rest of session to find a heavy clean and jerk for the day
BG: Practice C&J, try to do 100 reps total with light barbell
 
Metcon
No metcon today

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Skill
3 rounds EMOM
1. Tuck front Lever, up to 30 seconds
2. Nose to wall handstands up to 30 secs
3. L sits up to 30 secs
 
Metcon
6 rounds 3mins work: 2mins rest
Run 300m (2 varv runt graffitihuset)
10 Burpees
AMRAP wallball / box jump (alternate each round)
9/6kg BG: 6/4kg

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Dagens WOD  29/8
Skill
Push jerk
5-5-5-5
Start with 40%RM and increase weight each set, no sloppy reps!
Beginners practice push jerk movement with 20/15kg+
 
Metcon
Alternating every 2 minutes for 20 minutes
Min 0-2 Row RX: 450m/400 CF: 400/350 BG: 300/250m
Min 2-4 1 round of DT (12 deadlift, 9 hang power clean, 6 jerks)
RX: 70/47,5kg CF: 50/35kg BG: 30/20kg Skill

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