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Wod shoulder mayhem! Åsåm: 75 HSPU for time w/10 DU’s EMOM RX: 75 strict press 40/30 w10 DU’s EMOM
Wod shoulder mayhem! Åsåm: 75 HSPU for time w/10 DU’s EMOM RX: 75 strict press 40/30 w10 DU’s EMOM
Strength/technique: Find 1rm TGU Wod for time: 20x Russian KB swing 200m run 20x kb snatch 200m run 20x KB swings right arm 200m run 20x KB swings left arm 200m run 20x taters Åsåm:32/24 RX:24/16 Int:16/12 Beg:12/8 Gøy økt idag! Richard prøvde Tgu med Brith! Og Espen kjørte opp med 60KG!
Strength Find 5rm Backsquat 5-5-5-5-5 Wod: 10 min AMRAP 5x front squats 80/60 10x high box jumps 20x DU’s
Wod: Box jumps Power Cleans 60/40 9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9 1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1 Timecap 30min! Mange glade crossfittere idag 🙂 Knalltung Wod. Viktig: Hvis folk er sen til timene vil nestemann på venteliste få plassen i det oppvarming starter.
Buy in: Deadhang for time. If you drop down,you have to do Burpees until last person drops down. In teams of three complete for time: 80 pullups 70 toes to bar 60 thrusters 50 KB Russian swings 40 push ups 200m partner carry (Teams of two does 10 less reps on all the movements) Cash…
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Koslig god stemning på oppvarmingen 😉
KB Wod, bring a friend Wod, løfting med Lena, heavy Wod med Ollie, Snickers og Christoph i trang lilla tribal shorts! GOD STEMNING!!
Warmup: 1min max speedjumps & Tabata everything Wod for teams of 3: FOR TIME: 750m Row 21 burpees over rower 75 DU’s 75 high box jumps 75 DU’s 21 Burpees over rower 750m row Wod for teams of 2: FOR TIME: 500m row 14 Burpees over rower 50 DU’s 50 high box jumps 50 DU’s…
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7 rounds Max rep squat @70% of 1RM Sprint to fence Sergei Litvinov, Tina og Monica
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