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  • Monthly Archives: March 2015

    WOD, Tuesday, 31.3.2015

    First 3 lifts just with a bar, very short breaks: –   Overhead squats, 2 x 5 Hang snatch pull, 2 x 5 Hang snatch high pull, 2 x 5 Hang power snatch, 3 x 3-4 reps (load the bar progressively) Heavy snatch pulls, 3 x 6 (load the bar) […]

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    WOD, Monday 30.3.2015

    Skill: L: Bear crawl and lizard walk with push ups: 2 lengths each attention to a good form W: Split jerk, 2-3 sets just practice technique, then 4 (ascending load) sets of 3 reps Met-con: 15 min AMRAP – 20 KB swings 32-24/20-16 20/12 16/8 – 15 KB lunges (on […]

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    Sat 27.3.2015

    Sat, 28.3.2015 Skill: – Ring support (for push up, dips..etc) 3 sets x 20-30 sec hold – Hollow rocks, 3 sets x 15 rocks, or just 20-25 sec holds. Met-con: 15 min AMRAP – 20 KB swings 32-24/20-16 20/12 16/8 – 15 KB lunges (on a spot, alternate legs, in […]

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