Public Whiteboard

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Components

Walking lunges with d ...

170306

140426

Settings

Workout

Måndag 170306

Weightlifting

Walking lunges with dumbbells (4 sets x 20 steps @1010, rest 60 sec)

Or kettlebells

(use the heaviest KB/DBs you can handle while following the tempo prescription)

Metcon

170306 (Time)

For time:
200 Double-Unders
30 Front Squats (Heavy)
30 Box Jumps (High)
200 Double-Unders

Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.

WOD Team

140426 (3 Rounds for reps)

TeamWOD 2&2
3 Rounds of:
3 min at each station
Station 1: Burpees
Station 2: KBS 24/16 kg
Station 3: Row (calories)
Station 4: Box jumps 60/40 cm
Rest 30 sec between stations

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, 2017, March 06

Male Clients

Johnny
Solin

WOD

4 x 20 @ 32 kg

16x2

Johnny
Smedman

WOD

4 x 20 @ 24 kg

Rasmus
Flodin

WOD

4 x 20 @ 20 kg

Staffan
Westerlund

WOD

4 x 20 @ 20 kg

Female Clients