Söndag 30 december 2012

Skills: Turkish Getups

Max Broad Jump 3 Attempts

20 min AMRAP
2 Turkish Getups (24/16kg)
4 Chest to Bar Pullups 
6 Back Extensions
8 Push Press (40/30kg)
10 Double Unders

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Lördag 29 december 2012

Skills: Hang Clean

3 rounds of:

1 min Goblet Squats (24/16 kg)
1 min Ring Rows
1 min hang power cleans (40/25 kg)
1 min hand-release push-ups
1 min GHD situps
1 min rest

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Fredag 28 december 2012

Skills: Sumo Deadlift High Pulls (SDHP)

Tabatas

Wall Balls (8/6kg) 8x (20s work + 10s rest)

1 min rest

Box Jumps (60/45cm) 8x (20s work + 10s rest)
1 min rest

Push Ups 8x (20s work + 10s rest)
1 min rest

Butterfly Situps 8x (20s work + 10s rest)
1 min rest

Sumo Deadlift High Pulls (35/25kg) 8x (20s work + 10s rest)

Addera antalet reps från sämsta varvet på resp övning för att få en summa.

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Torsdag 27 december 2012

Skills: Thrusters

"The Seven"

7 rounds for time of:

7 Handstand push-ups
7 Thrusters (60/40 kg)
7 Knees-to-elbows
7 deadlifts (110/75 kg)
7 Burpees
7 Kettlebell swings (32/20 kg)
7 Pull-ups

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Söndag 23 december 2012

Skills: Back Squat

3/3/3 Back Squat

For time 10 rounds of 10/9/8/7/6/5/4/3/2/1 reps of:

Pullups
Wall Balls (8/6kg)
Box Jump (60/45cm)
Kettle Bell Swings (24/16kg)
Ring Dips

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