Strength: 3 x 10 bench press Wod: 20 min amrap, teams of 2. Access key: run 400m together 5 strict chin ups 10 box jumps 15 Russian kb swings 24/16 One exercise each. Buy out: 50 burpees for time. 5 each untill reaching 50reps. Winning Burpee team: Erik & Mats (1:43). Hetty in new flashy…
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Herlig dag med mange flinke og god stemning i solen! Wod: A: 15 min amrap, teams of two. 5 burpees 5 Goblet squats 24/16 5 box jumps One round each. B: tabata Jumping squats w/high five.
Styrkedel: 8-8-8 Backsquat. Løft Max kg på 24 squats. Wod: Helen 3 RFT 400m run 21 kb swings 12 pull ups
5 rounds for time (RFT) 20 box jumps 24/18 20 push press 40/30 20 wallballs 20/14 20 HR pushups 20 situps Per på boxjumps, Fredrik på prøvetime Og resultater 🙂
Tirsdag: INFINITY! Løp 5000m for tid. Onsdag: infinity for alle som ikke var der mandag. For alle andre: 5 RFT 10 push ups on bar 10 DL @BW 400m run Første bilde er infinity resultater, Andre bilde er Wod 2 resultater.
Knall gøy og tung time med Bjørn 🙂 In teams of two: 10 rounds each 200m Row 15 wallballs 20/14 Målet for dagen var å ta alle wallballs unbroken. (Å ikke dele dem opp)
Deadlift @bw Box jumps 24″/20″ 1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1 9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9
7 stations. 1 min each station, 30 sec break between station. 3 rounds! 1) sit ups w/20/14 medball 2) tire flips jump through 3) shuttle runs 4) dips 5) Burpee broad jumps 6) taters 24/16 7) rope climbs
Hero Wod: Hammer 5 rounds, each for time. Rx: 61,5/42,5 kg 5 power cleans 10 front squats 5 push or split jerk 20 pull ups 90 sec rest between rounds.
20 min amrap 5 wb 20/14 10 kb snatch 16/12 15 sit ups Team Wod, annenhver runde.
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