WOD 20141127

Bench press
80% 6×2
5 x 2 x 80 Kg
2 x 82,5 Kg

Pendlay rows heavy
2 x 3 x 80 Kg
3 x 82,5 Kg

Barbell Curl
10 x 20 Kg
6 x 30 Kg
3 x 35 Kg
6 x 42,5 Kg
6 x 42,5 Kg
15 x 42,5 Kg

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WOD 20141128

Deadlift (Heavy)

4 x 2 x 2 x 150 Kg
1 x 150 Kg
2 x 140 Kg

BenchSquats

8 min EMOM

3 x 55% Box Squats

155 lbs/80 Kg

Conditioning;

10 min AMRAP

Prowler push 113 Kg 15 m
100 single unders
Prowler push 113 Kg 15 m

15 leg raise with 20 kg plate Hold

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WOD 20141126

10 min EMOM
6 Ring Pull-ups

4 x 12 Ring Dips

Ring Support Hold 15/45 s

4 rounds5 Wall climbs
10 One Hand Kettlebell Swings Each Hand (20 Kg KB)
20 Burpees

Phone battery died due to cold, so just pushed through the whole stuff. I’ve now killed the phone by hot and cold this year 😀

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WOD 20141125

20 min AMRAP:

30 m Farmers Walk w/ 40 Kg Dumbbells 10

KB Squat Cleans w/ 20 Kg Kettlebells

10 Dips

5 rounds, Farmers Walk, 6 Squat Cleans

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WOD 20141124

Back Squat

80% 6×2

91Kg

10 rounds for time:
3 x 91 Kg Deadlift
6 x GHD Sit-ups w/12 Kg KB
6 x GHD Hip Extensions w/12 kg KB

Time:18:15

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WOD 20141122

Death By Stone
Clean the stone all the way up to your shoulder and back to ground (no dropping)
1-2-3-4-5-6-5 (7 minutes)

Did not get it all the way to the shoulder but on the chest instead.
Rest 5 min

5 rounds For time:
5 Stone Squat Cleans
200 m run
15 Plyometric Push-Ups
Time: 15:10
Done with smaller stone than the first exercise.

Rest 5 min

15 min AMRAP
2 Deadlift
10 m Log Front Rack Walking Lunge
15 Box Jumps
10 m Log Front Rack Walking Lunge
6 rounds

Rest 5 min

Death by Chin-ups & Ring Dips
1-2-3-4-5-6-7

Ring Dip Hold
10 EMOM
15 s
45 s Rest

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