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Components

Back Squat

Kettlebell Snatch

Floor Press

Plate Push ups

1-Mile Run

Settings

WOD

Kraft og udholdenhed uge 3,1

Block 1 (10 minutter)

Warm-up

ASC Squat opvarmning 2

5 minutter sjip variation med stigende intensitet
3 runderaf...
10 smukke Air Squats
10 Burpees
10 et bens kb deadlift alt ( hjemme kropsvæg på ey bens rør stående fod med begge hænder)
10 v ups

Block 2 (10 minutter)

Superset A

5x5
back Squats 70%
Kettlebell Snatches HS

Back Squat

Kettlebell Snatch

Block 2-3 (20 minutter)

Superset B

5x5
Floor Press @ 70%
Plate Push ups

Floor Press

Plate Push ups

Push up med hop til skive

Block 4 (10 minutter)

Endurance

1-Mile Run (Time)

Max Effort 1-Mile Run

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Whiteboard:

Thursday, 16, August 2018

Leaderboard

Men's Back Squat
Kenneth Rix	01/12/2016	10 x 4 @ 85 kg
Claus H. Hansen	06/08/2018	10 x 4 @ 60 kg

Women's Back Squat
No female leaders to show...

Male Athletes

Female Athletes