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

5-1-13

Strength: *without dropping the bar. (5) Strict Press (5) Push Press (5) Push Jerk 3 rounds. rest 1:00 between rounds Wod: 20 dubs (60 singles) 20 sit ups 40 air Squats 3 rounds for time.    ...

4-30-13

Strength – Backsquat: -work up to a heavy set of 3. -perform 3 sets of 3 with that load -perform a 1 minute amrap with 75% of that load. 12-18 reps is a good range to aim for.   Wod: 10 minute amrap of: Gut busters. 1 burpee-pull up (chest to bar for...

4-29-13

Strength Deadlift 5×5 “Prelen” Run 400 m 21 burpees 12 push press 135/95 3 rounds for time

4-25-13

A. 1 deadlift 225/165 (scale up or down to a weight that’s challenging for 5 reps) 1 chest to bar pull up 2/2 3/3 10 minute Amrap B. 8 wall ball shots 0:20 L-hold on boxes/chairs/plates 8 rounds for...

4/24/12

Really warm up those hips and shoulders people! Practice thrusters And front squats with PVC during the warm up. WOD: Fran 21-15-9 Thrusters 95/65 pull ups Then after a 5 minute break. Work I folge roulette ns historie, var Prins Charles, den gang hersker over Monaco,...