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24. jaanuar 2020

BENCHMARK DAY

BARBARA
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 minutes Rest

Good Times for “Barbara” (estimate)
– Beginner: 50+ minutes
– Intermediate: 40-49 minutes
– Advanced: 30-39 minutes
– Elite: <29 minutes

last time performed: 01.10.2018

24. jaanuar 2020 kommenteerimine on välja lülitatud

23. jaanuar 2020

HEAVY DAY

Power Snatch
2-2-2-2-2-2-2-2

WOD

100-80-60-40-20-10 Double Unders
10-8-6-4-2-1 Hang Snatches 50/35 kg

23. jaanuar 2020 kommenteerimine on välja lülitatud

20. jaanuar 2020

HEAVY DAY

Heavy Day
Deadlift 5-5-3-3-3-1-1-1-1 reps

WOD

EMOM 6
8 Deadlifts with 50% from todays max
max lateral burpees over BB in remaining Time
your score is the sum burpees

20. jaanuar 2020 kommenteerimine on välja lülitatud

17. jaanuar 2020

BENCHMARK DAY

Karen
For time:
150 wall-ball shots 9/6 kg

Last time performed: 26.07.2019

17. jaanuar 2020 kommenteerimine on välja lülitatud

16. jaanuar 2020

WOD

4 Rounds for Time
Row 500 meters
15 burpees
30 reps on Pull Station

*Pull*

Option 1: Muscle Ups – 1 Fully completed Rep is worth “6 reps”
Option 2: Pull Up – 1 Fully completed Rep is worth “2 reps”
Option 3: Ring Row (must be in line with the rig) – 1 Fully completed Rep is worth “1 rep”
– Ring and Bar Muscle Ups are allowed!
– You can ONLY swap movements from round to round

16. jaanuar 2020 kommenteerimine on välja lülitatud

15. jaanuar 2020

WOD

HEAVY DAY
Push Jerk
3-3-3-3-3-3

3 Rounds for Time
30 Shuttle Runs
Chin over the Bar Hold for half of your running time ADV: full running time

15. jaanuar 2020 kommenteerimine on välja lülitatud
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