WOD-arkiv

5 Sets

10 to 20'' L-sit

1'30 Rest

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4 Sets

Toes to bar on inclined bench

4 x 1 Full Rep + 1 Half Rep

1'30 Rest

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Technic Knees to elbows

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21/15/9

Knees to elbows

Box Jump

40 Double Unders after each round

A) Burgener Warm up

B) 4 Sets

3 Muscle clean

3 Frontsquat

3 Tall Clean

1' Rest

Empty barbell

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C) 5 Sets

2 x

1 Power clean

1 Frontsquat

1'30 Rest

50-70%

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D) 5 Sets

1 Power clean

1 Frontsquat pause

1 Hang squat clean pause

70% +

1'30 Rest

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E) Hang Clean Pull

3 x 5

100%+

1'30 Rest

Technic Squat + Frontsquat

+

E2MOM x 5

6 Frontsquat

12 Squat Jump

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Goblet Cyclist Squat tempo 5'' ecc

3 x 6

1'30 Rest

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AMRAP 10'

20 Wall Ball

20 Bumper GTOH

20 Sit ups