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Components

Pull-ups

Isometric Hold – Chin ...

Segmented hold Pull-up

Settings

WOD

Tisdag 180220

Gymnastics

A: Pull-ups (EMOM x 7 min: 1-3 strict Pull-ups)

B: Isometric Hold – Chin Over the Bar (4 sets x 1 rep, rest 90 sec)

C: Segmented hold Pull-up (4 sets x 1 rep, rest 90 sec)

3-4 sec in 4 different positions.

Metcon

180220 (No Measure)

EMOM x 15 min:
Station 1: 1/1 Turkish Get up with Kettlebell
Station 2: 12 Walking lunges with dumbbells at the shoulders
Station 3. 10 (5/5) Single leg deadlift with kettlebell in opposite hand

Core

E: Metcon (No Measure)

4 rounds not for time
14 Hollow Rocks
10-12 Biceps curl

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Whiteboard:

Tuesday, 2018, February 20

Leaderboard

Men's Pull-ups
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Women's Pull-ups
Helena Berndt	2013-05-21	1 x 12

Male Athletes

Female Athletes