Tag Archives: knee hugs

WOD 20140110

Warm-Up
1000 m Row
2 Times the following:
15 Squats
15 Hindu Push-ups
15 Knee Hugs
15 Back Extension
15 Front Rolling Bridge
15 Back Rolling Bridge
Workout
Squat 3 x 5
20-40-70-92,5
3 X 90 x 5
Shoulder Press 3 x 5
20-30-40-45
3 X 47,5 x 5
Deadlift 1 x 5
60-80-120-135
3 X 137,5 x 5
Chin-Ups 3 x 5
5 x BW
3 X 5 Kg x 5
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WOD 20140107

Metcon

Run

Long Intervals. After 5 minutes warming up:
5:00 ON –  5:00 OFF. Repeat until form/pace deteriorates.
Run until at Eriksdalsbadet Outdoor Gym

21

21 x Burpees
21 x Inverted Row
21 x Dips
21 x Knee Hugs
21 x Back Extensions
21 x Box Jumps