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“It does not matter how slowly you go as long as you do not stop.” – Confucius

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2018 February 23

23.2.18 AM STRENGTH Handstand PushUp Progressions METCON 2k row PM 18.1 – “Row Your Boat Off” 20-min. AMRAP of: 8 toes-to-bars 10 DB hang clean…

2018 February 22

METCON: Partner WOD 3rds of – 800m run (400m relay) – 30 Toes to bar – 30 Deadlifts *split toes to bar & deadlifts anyhow…

2018 February 21

STRENGTH: 10min to achieve 2RM Clean & Jerk METCON: 15min every 90sec on the 90sec – odd 90sec 8-8-8-8-8 Strict Pull-Ups/Chin-Ups – even 90sec 5-4-3-2-1…

2018 February 20

STRENGTH: Front squat 10-10-10-10-10 reps *go on every 5minutes *in between sets do SLDL DL to SLBOR to SLPress (3/side with 2 DBs)

2018 February 15

METCON ‘Kelly’ 5 rounds for time of: – Row 500m/Bike 1k/Run 400m – 30 box jumps – 30 wall-ball shots *30min timecap

2018 February 14

STRENGTH: Deadlifts 3-3-2-2-1-1 *go on every 3minutes METCON: Complete as many rounds as possible in 5 minutes of: – 3 deadlifts – 7 push presses…

2018 February 13

STRENGTH L-Sit Progressions METCON Complete as many rounds as possible in 12 minutes of: – 20 Toes 2 Bar – 10 left-arm overhead lunges –…

2018 February 12

METCON Partner WOD T 10 rounds for time of: – 100-meter sprint – 10 squat clean thrusters – 15 kettlebell swings – 100-meter sprint *1person…

2018 February 10

METCON Partner WOD 15min AMRAP – 400m run with medball – 30 medball situps *1 person running with ball. 30 situps in total facing partner…

2018 February 23

23.2.18 AM STRENGTH Handstand PushUp Progressions METCON 2k row PM 18.1 – “Row Your Boat Off” 20-min. AMRAP of: 8 toes-to-bars 10 DB hang clean…

2018 February 22

METCON: Partner WOD 3rds of – 800m run (400m relay) – 30 Toes to bar – 30 Deadlifts *split toes to bar & deadlifts anyhow…

2018 February 21

STRENGTH: 10min to achieve 2RM Clean & Jerk METCON: 15min every 90sec on the 90sec – odd 90sec 8-8-8-8-8 Strict Pull-Ups/Chin-Ups – even 90sec 5-4-3-2-1…

2018 February 20

STRENGTH: Front squat 10-10-10-10-10 reps *go on every 5minutes *in between sets do SLDL DL to SLBOR to SLPress (3/side with 2 DBs)

2018 February 15

METCON ‘Kelly’ 5 rounds for time of: – Row 500m/Bike 1k/Run 400m – 30 box jumps – 30 wall-ball shots *30min timecap

2018 February 14

STRENGTH: Deadlifts 3-3-2-2-1-1 *go on every 3minutes METCON: Complete as many rounds as possible in 5 minutes of: – 3 deadlifts – 7 push presses…

2018 February 13

STRENGTH L-Sit Progressions METCON Complete as many rounds as possible in 12 minutes of: – 20 Toes 2 Bar – 10 left-arm overhead lunges –…

2018 February 12

METCON Partner WOD T 10 rounds for time of: – 100-meter sprint – 10 squat clean thrusters – 15 kettlebell swings – 100-meter sprint *1person…

2018 February 10

METCON Partner WOD 15min AMRAP – 400m run with medball – 30 medball situps *1 person running with ball. 30 situps in total facing partner…
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