2017-10-22, 20:40
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#16
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Registered User
Reg.datum: Jul 2017
Ort: Hudiksvall
Inlägg: 36
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Vecka 42
Mεndag 16/10
RSD24
Lφpning 1,4 miles
Tisdag 17/10
RSD25
Lφpning 1,4 miles
27 Pushups
27 hbb
10 abr
Plank>fail
x4 varv 2 min vila mellan set
Onsdag 18/10
RSD26
Lφpning 1,4 miles
Bulgarian bag 16 kg
5 spins
5 snatches
5 squats
5 twists
5 goodmornings
5 front raises
5 rows
5 hammercurls
5 lunges
5 Pushups on bag
x 2 varv med 3 min vila mellan set
Torsdag 19/10
RSD27
Lφpning 1,4 miles
Fredag 20/10
RSD28
Lφpning 1,4 miles
Vila frεn styrketrδning
Lφrdag 21/10
RSD29
Lφpning 1,4 miles
Bulgarian bag 16 kg
5 spins
5 snatches
5 squats
5 twists
5 goodmornings
5 front raises
5 rows
5 hammercurls
5 lunges
5 Pushups on bag
x 2 varv med 3 min vila mellan set
Sφndag 22/10
RSD30
Lφpning 1,4 miles
__________________
The only easy day was yesterday
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2017-10-29, 21:25
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#17
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Registered User
Reg.datum: Jul 2017
Ort: Hudiksvall
Inlägg: 36
|
Vecka 43
Mεndag 23/10
RSD31 1,4 miles @ 15:02min
27 regular push-ups set 1 & 3
27 Diamond Pushups set 2 & 4
27 Hindu-squats with 16kgs bulgarian bag
10 abroller
plank to fail
3 pullups
Repeat x4
Tisdag 24/10
RSD32 1,4 Miles @ 14:49min
5 spins
5 snatches
5 squats
5 twists
5 goodmornings
5 front raises
5 rows
5 hammercurls
5 lunges
5 pushups on bag
Repeat x2
Onsdag 25/10
RSD33 1,4 Miles @ 12:06min
Torsdag 26/10
RSD34 1,4 Miles @ 17:28min
27 regular push-ups set 1 & 3
27 Diamond push-ups set 2 & 4
27 Hindu-squats with 16kgs bulgarian bag
10 abroller
10 knee-ups
3 pull-ups
plank to fail
Repeat x4
Fredag 27/10
RSD35 1,4 Miles @ 16:59min
5 spins
5 snatches
5 squats
5 twists
5 goodmornings
5 front raises
5 rows
5 hammercurls
5 lunges
5 pushups on bag
Repeat x2
Lφrdag 28/10
RSD36 1,4 Miles @ 14:05min
Sφndag 29/10
RSD37 1,4 Miles @ 14:43min
27 regular push-ups set 1 & 3
27 Diamond Pushups set 2 & 4
27 Hindu-squats with 16kgs bulgarian bag
10 abroller
10 knee-ups
3 pull-ups
plank to fail
Repeat x4
__________________
The only easy day was yesterday
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2017-11-05, 16:52
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#18
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Registered User
Reg.datum: Jul 2017
Ort: Hudiksvall
Inlägg: 36
|
Vecka 44
Mεndag 30/10
RSD38
1,4 Miles @ 14:21min
Bulgarian bag 1000 rep challenge @ 100/1000 reps (16kg)
5 spins
5 snatches
5 squats
5 twists
5 goodmornings
5 front raises
5 rows
5 hammercurls
5 lunges
5 pushups on bag
Repeat x2 @3 min vila mellan omgεngar
Tisdag 31/10
SUPERPASSET
RSD39
2,8 Miles @ 29:46min
Vila 5 min
Circuit-training
27 regular push-ups set 1 & 3
27 Diamond Pushups set 2 & 4
27 Hindu-squats with 16kgs bulgarian bag
10 abroller
10 knee-ups
3 pullups
plank to fail
Repeat x4 @3 min vila mellan omgεngar
Vila 5 min
Bulgarian bag 1000 rep challenge @ 100/1000 reps (16kg)
5 spins
5 snatches
5 squats
5 twists
5 goodmornings
5 front raises
5 rows
5 hammercurls
5 lunges
5 pushups on bag
Repeat x2 @3 min vila mellan omgεngar
Onsdag 1/11
RSD40
1,5 miles @16:39min
Torsdag 2/11
RSD41
1,5 miles @16:17min
Circuit-training
28 regular push-ups set 1 & 3
28 Diamond Pushups set 2 & 4
28 Hindu-squats with 16kgs bulgarian bag
11 abroller
11 knee-ups
15 dips
4 pull-ups
Plank to fail
Repeat x4 @3 min vila mellan omgεngar
Fredag 3/11
RSD42
1,5 miles @16:59mins
Bulgarian bag 1000 rep challenge @ 100/1000 reps (16kg)
5 spins
5 snatches
5 squats
5 twists
5 goodmornings
5 front raises
5 rows
5 hammercurls
5 lunges
5 pushups on bag
Repeat x3 @3 min vila mellan omgεngar
Lφrdag 4/11
RSD43
1,5 miles @15:09mins
Sφndag 5/11
RSD44
1,5 miles @14:52mins
Circuit-training
28 regular push-ups set 1 & 3
28 Diamond Pushups set 2 & 4 (set 4 @18reps)
28 Hindu-squats with 16kgs bulgarian bag
11 abroller
11 knee-ups
10 dips
4 pull-ups
Plank to fail
Repeat x4 @3 min vila mellan omgεngar
__________________
The only easy day was yesterday
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2017-11-12, 16:53
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#19
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Registered User
Reg.datum: Jul 2017
Ort: Hudiksvall
Inlägg: 36
|
Vecka 45
Mεndag 6/11
Runstreak dag 45
1,5 miles @15:41min
Vilodag frεn Bulgarian-bag 1000 rep challenge
Tisdag 7/11
Runstreak dag 46
1,5 miles @16:17min
Onsdag 8/11
Runstreak dag 47
1,5 miles @17:48min
Circuit-workout
28 regular push-ups set 1 & 3
28 Diamond Pushups set 2 & 4
28 Squats with 16kgs bulgarian bag
11 abroller
11 knee-ups
11 dips
4 pullups variations
10 plank knee to elbow
Plank to fail
Repeat circuit x4
Torsdag 9/11
Runstreak dag 48
1,5 miles @15:45min
Bulgarian bag 1000 rep challenge
5 spins
5 snatches
5 squats
5 twists
5 goodmornings
5 front raises
5 rows
5 hammercurls
5 lunges
5 pushups on bag
Repeat x3 (150/1000)
Fredag 10/11
Runstreak dag 49
1,5 miles @17:39min
Lφrdag 11/12
Runstreak dag 50
1,5 miles @16:20min
Circuit-workout
28 regular push-ups set 1 & 3
28 Diamond Pushups set 2 & 4
28 Squats with 16kgs bulgarian bag
11 abroller
11 knee-ups
11 dips
4 pullups variations
10 plank straight arms to elbow
10 plank knee to elbow
Plank to fail
Repeat x4
Sφndag 12/11
Runstreak dag 51
1,5 miles @13:44min
Bulgarian bag 1000 reps challenge
5 spins
5 snatches
5 squats
5 twists
5 goodmornings
5 front raises
5 rows
5 hammercurls
5 lunges
5 pushups on bag
Repeat x3 (150/1000)
__________________
The only easy day was yesterday
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2017-11-24, 21:43
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#20
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Registered User
Reg.datum: Jul 2017
Ort: Hudiksvall
Inlägg: 36
|
Vecka 46
Mεndag 13/11
Runstreak dag 52
1,5 miles @15:02min
Tisdag 14/11
Runstreak dag 53
1,5 miles @15:39min
Circuit-workout
28 regular push-ups set 1 & 3
28 Diamond Pushups set 2 & 4
28 Squats with 16kgs bulgarian bag
11 abroller
11 knee-ups
11 dips
4 pullups variations
10 straight arm plank knee to op elbow
10 plank knee to elbow
Plank to fail
11 supermans
Repeat x4
Onsdag 15/11
Runstreak dag 54
1,5 miles @16:46min
Bulgarian bag 1000 rep challenge
5 spins
5 snatches
5 squats
5 twists
5 goodmornings
5 front raises
5 rows
5 hammercurls
5 lunges
5 pushups on bag
Repeat x3
Torsdag 16/11
Runstreak dag 55
1,5 miles @16:24min
Fredag 17/11
Runstreak dag 56
1,5 miles @18:24min
Circuit-workout
28 regular push-ups set 1 & 3
28 Diamond Pushups set 2 & 4
28 Squats with 16kgs bulgarian bag
11 abroller
11 knee-ups
11 dips
4 pullups variations
10 straight arm plank knee to op elbow
10 plank knee to elbow
Plank to fail
Repeat x4
Lφrdag 18/11
Runstreak dag 57
1,5 miles @18:30min
Bulgarian bag 1000 rep challenge
5 spins
5 snatches
5 squats
5 twists
5 goodmornings
5 front raises
5 rows
5 hammercurls
5 lunges
5 pushups on bag
Repeat x3
Sφndag 19/11
Runstreak dag 58
1,5 miles @17:45min
__________________
The only easy day was yesterday
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2017-11-26, 17:09
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#21
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Registered User
Reg.datum: Jul 2017
Ort: Hudiksvall
Inlägg: 36
|
Vecka 47
Mεndag 20/11
Runstreak dag 59
1,5 miles @18:22min
Circuit work-out
28 regular push-ups set 1 & 3
28 Diamond Pushups set 2 & 4
28 Squats with 16kgs bulgarian bag
11 abroller
11 knee-ups
11 dips
4 pullups variations
10 straight arm plank knee to elbow
10 plank knee to elbow
Plank to fail
10 supermans
Repeat x4
Tisdag 21/11
Runstreak dag 60
1,5 miles @19:23min
Feber
Onsdag 22/11
Runstreak dag 61
1,01miles @14:00min
Feber
Torsdag 23/11
Runstreak dag 62
1,03 miles @14:01min
Feber
Fredag 24/11
Runstreak dag 63
1,03 miles @11:51min
Feber
Lφrdag 25/11
Runstreak dag 64
1,51 miles @16:31min
Sφndag 26/11
Runstreak dag 65
1,51 miles @15:41min
Circuit work-out
28 regular push-ups set 1 & 3
28 Diamond Pushups set 2 & 4
28 Squats with 16kgs bulgarian bag
11 abroller
11 knee-ups
11 dips
4 pullups variations
10 straight arm plank knee to elbow
10 plank knee to elbow
Plank to fail
10 supermans
Repeat x4
__________________
The only easy day was yesterday
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2017-12-11, 20:44
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#22
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Registered User
Reg.datum: Jul 2017
Ort: Hudiksvall
Inlägg: 36
|
Vecka 48
Mεndag 27/11
Runstreak dag 66
1,5 miles @13:29min
Bulgarian bag 1000 rep challenge
1,5 miles
5 spins
5 snatches
5 squats
5 twists
5 goodmornings
5 front raises
5 rows
5 hammercurls
5 lunges
5 pushups on bag
Repeat x3
Tisdag 28/11
Runstreak dag 67
1,5 miles @18:30min
Onsdag 29/11
Runstreak dag 68
1,5 miles @18:59min
Circuit work-out
28 regular push-ups set 1 & 3
28 Diamond Pushups set 2 & 4
28 Squats with 16kgs bulgarian bag
11 abroller
11 knee-ups
11 dips
4 pullups variations
10 straight arm plank knee to elbow
10 plank knee to elbow
Plank to fail
11 supermans
Repeat x3
Torsdag 30/11
Runstreak dag 69
3 miles @37:29min
Fredag 1/12
Runstreak dag 70
1,6 miles @21:22min
Lφrdag 2/12
Runstreak dag 71
1,6 miles @24:37min
Sφndag 3/12
Runstreak dag 72
1,6 miles @20:00min
__________________
The only easy day was yesterday
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2017-12-11, 21:21
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#23
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Registered User
Reg.datum: Jul 2017
Ort: Hudiksvall
Inlägg: 36
|
Vecka 49
Mεndag 4/12
Runstreak dag 73
1,6 miles @17:52min
Tisdag 5/12
Runstreak dag 74
1,6 miles @17:31min
Onsdag 6/12
Runstreak dag 75
1,6 miles @18:08min
Torsdag 7/12
Runstreak dag 76
1,6 miles @19:55min
Fredag 8/12
Runstreak dag 77
1,6 miles @16:27min
Lφrdag 9/12
Runstreak dag 78
1,6 miles @16:57min
Sφndag 10/12
Runstreak dag 79
1,6 miles @18:28min
__________________
The only easy day was yesterday
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2017-12-18, 00:36
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#24
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Registered User
Reg.datum: Jul 2017
Ort: Hudiksvall
Inlägg: 36
|
Vecka 50
Mεndag 11.12.17
Runstreak dag 80
1,6 miles @17:45min
Circuit workout
29 Squats with 16kgs bulgarian bag
12 abroller
12 knee-ups
5 pullups/chins variations
12 straight arm plank knee to op elbow
12 plank knee to elbow
Plank to fail
12 supermans
Repeat x4
Tisdag 12.12.17
Runstreak dag 81
1,6 miles @15:16min
Onsdag 13.12.17
Runstreak dag 82
1,6 miles @20:23min
Torsdag 14.12.17
Runstreak dag 83
1,6 miles @17:49min
Circuit workout
29 Squats with 16kgs bulgarian bag
12 abroller
12 knee-ups
5 pullups/chins variations
12 straight arm plank knee to op elbow
12 plank knee to elbow
Plank to fail
12 supermans
Repeat x4
Fredag 15.12.17
Runstreak dag 84
1,6 miles @19:16min
Lφrdag 16.12.17
Runstreak dag 85
1,6 miles @17:29min
Sφndag 17.12.17
Runstreak dag 86
1,6 miles @18:17min
Circuit workout
29 Squats with 16kgs bulgarian bag
12 abroller
12 knee-ups
5 pullups/chins variations
12 straight arm plank knee to op elbow
12 plank knee to elbow
Plank to fail
Repeat x4
__________________
The only easy day was yesterday
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2017-12-25, 11:47
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#25
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Registered User
Reg.datum: Jul 2017
Ort: Hudiksvall
Inlägg: 36
|
Trδning vecka 51
Mεndag 18.12.17
Runstreak dag 87
1,6 miles @19:14min
Tisdag 19.12.17
Runstreak dag 88
1,6 miles @19:51min
Onsdag 20.12.17
Runstreak dag 89
1,6 miles @19:46min
Circuit work-out
29 regular push-ups set 1 & 3
29 Diamond Pushups set 2 & 4 (23)
29 Squats with 16kgs bulgarian bag
12 abroller
12 knee-ups
12 dips
5 pullups/chins variations
12 straight arm plank knee to elbow
12 plank knee to elbow
Plank to fail
Repeat x4
Torsdag 21.12.17
Runstreak dag 90
1,6 miles @16:21min
Fredag 22.12.17
Runstreak dag 91
1,6 miles @14:52min
Lφrdag 23.12.17
Runstreak dag 92
1,6 miles @19:19min
Circuit work-out
29 regular push-ups set 1 & 3
29 Diamond Pushups set 2 & 4
29 Squats with 16kgs bulgarian bag
12 abroller
12 knee-ups
12 dips
5 pullups/chins variations
12 straight arm plank knee to elbow
12 plank knee to elbow
Plank to fail
Repeat x4
Sφndag 24.12.17
Runstreak dag 93
1,6 miles @17:08min
__________________
The only easy day was yesterday
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2018-01-01, 11:54
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#26
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Registered User
Reg.datum: Jul 2017
Ort: Hudiksvall
Inlägg: 36
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Vecka 52
Mεndag 25.12.17
Runstreak dag 94
1,6 miles @20:50min
4x Calfraises to fail with 16kgs Bulgarian bag
Tisdag 26.12.17
Runstreak dag 95
1,6 miles @17:57min
Circuit work-out
29 regular push-ups set 1 & 3
29 Diamond Pushups set 2 & 4 (26)
29 Squats with 16kgs bulgarian bag
12 abroller
12 knee-ups
12 dips
5 pullups/chins variations
12 straight arm plank knee to op elbow
12 plank knee to elbow
Plank to fail
Repeat x4
Onsdag 27.12.17
Runstreak dag 96
1,6 miles @18:05min
Torsdag 28.12.17
Runstreak dag 97
1,6 miles @21:06min
Fredag 29.12.17
Runstreak dag 98
1,6 miles @20:13min
Lφrdag 30.12.17
Runstreak dag 99
1,6 miles @17:24min
Sφndag 31.12.17
Runstreak dag 100
3,2 miles @39:39min
__________________
The only easy day was yesterday
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2018-01-07, 23:11
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#27
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Registered User
Reg.datum: Jul 2017
Ort: Hudiksvall
Inlägg: 36
|
Vecka 1
Mεndag 01.01.18
Runstreak dag 101
1,7 miles @18:05min
WOD
30 regular push-ups set 1 & 3
30 Diamond Pushups set 2 & 4 (22)
30 Squats with 16kgs bulgarian bag
-4:e varvet stopp.-
13 abroller
13 knee-ups
13 dips
7 pullups/chins variations
Plank to fail
Repeat x3
Tisdag 02.01.18
Runstreak dag 102
1,7 miles @16:38min
Onsdag 03.01.18
Runstreak dag 103
1,7 miles @19:09min
Torsdag 04.01.18
Runstreak dag 104
1,7 miles @21:11min
WOD
30 regular push-ups set 1 & 3
30 Diamond Pushups set 2 & 4
30 Squats with 16kgs bulgarian bag
13 abroller
13 knee-ups
13 dips
7 pullups/chins variations
Plank to fail
Repeat x4
Fredag 05.01.18
Runstreak dag 105
1,7 miles @21:57min
Lφrdag 06.01.18
Runstreak dag 106
1,7 miles @22:44min
Sφndag 07.01.18
Runstreak dag 107
1,7 miles @17:34min
WOD
30 regular push-ups set 1 & 3
30 Diamond Pushups set 2 & 4
30 Squats with 16kgs bulgarian bag (3)
25 leg raises
13 knee-ups
13 dips
7 pullups/chins variations
Plank to fail
Repeat x4
__________________
The only easy day was yesterday
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2018-01-14, 21:36
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#28
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Registered User
Reg.datum: Jul 2017
Ort: Hudiksvall
Inlägg: 36
|
Vecka 2
Mεndag 08.01.18
Runstreak dag 108
1,7 miles @19:18min
Tisdag 09.01.18
Runstreak dag 109
1,7 miles @16:27min
Onsdag 10.01.18
Runstreak dag 110
1,7 miles @17:54min
WOD
30 Diamond Pushups set 1 & 3
30 regular push-ups set 2 & 4
7 pullups/chins variations
13 abroller
Plank to fail
13 knee-ups
13 dips
30 Squats with 16kgs bulgarian bag
Repeat x4
Torsdag 11.01.18
Runstreak dag 111
1,7 miles @20:09min
Fredag 12.01.18
Runstreak dag 112
1,7 miles @19:45
Lφrdag 13.01.18
Runstreak dag 113
1,7 miles @16:15min
WOD
13 dips
30 legraises
30 regular push-ups set 1 & 3
30 Diamond Pushups set 2 & 4
Plank to fail
7 pullups/chins variations
30 Squats with 16kgs bulgarian bag (1)
13 knee-ups
Repeat x4
Sφndag 14.01.18
Runstreak dag 114
1,7 miles @18:13min
__________________
The only easy day was yesterday
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2018-01-22, 19:17
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#29
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Registered User
Reg.datum: Jul 2017
Ort: Hudiksvall
Inlägg: 36
|
Trδning Vecka 3
Mεndag 15.01.18
Runstreak dag 115
1,7 miles @20:22min
Tisdag 16.01.18
Runstreak dag 116
1,7 miles @19:42min
WoD
1. 13x Plank w knee to elbow
2. 7x Chins
3. 13x Backraises
4. 13x Knee-ups
5. 13x Plank on straight arms op knee
6. 30x Push-ups regular
7. 13x Ab-roller
8. 30x Squats w b
Repeat x4
Onsdag 17.01.18
Runstreak dag 117
1,7 miles @28:15min
Torsdag 18.01.18
Runstreak dag 118
1,7 miles @16:46min
Fredag 19.01.18
Runstreak dag 119
1,7 miles @19:58min
WoD
1. 20x Backraises
2. 30x Reg Pushups
3. 30x Squats Natural
4. 13x Abroller
5. 5x Hindu pushups
6. 20x legraises
7. 13x Plank on straight arms
8. Plank to fail
Repeat x4
Lφrdag 20.01.18
Runstreak dag 120
1,7 miles @22:34min
Sφndag 21.01.18
Runstreak dag 121
1,7 miles @16:16 miles
__________________
The only easy day was yesterday
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2018-01-28, 20:26
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#30
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Registered User
Reg.datum: Jul 2017
Ort: Hudiksvall
Inlägg: 36
|
Vecka 4
Mεndag 22.01.18
Runstreak dag 122
1,7 miles @19:17min
WoD
1. 30x Pushups
2. 30x Squats
3. 5x Burpees
4. 13x Plank on straight arms op elbow
5. 20x Backraises
6. Situps >fail
7. 5x Hindu-pushups
8. 13x Plank knee to same elbow
Repeat x4
Tisdag 23.01.18
Runstreak dag 123
1,7 miles @20:53min
Bulgarian bag 1000 reps challenge
5 spins
5 snatches
5 squats
5 twists
5 goodmornings
5 front raises
5 rows
5 hammercurls
5 lunges
5 pushups on bag
Repeat x5 =250/1000 reps
Onsdag 24.01.18
Runstreak dag 124
1,7 miles @19:06min
Torsdag 25.01.18
Runstreak dag 125
1,7 miles @19:50min
WoD
1. 7x chins
2. 30x pushups
3. 30x squats 16kgs
4. 20x supermans
5. 20x legraises
6. Situps >fail
7. 13x plank straight arms knee to op elbow
8. 5x Burpees
Repeat x4
Fredag 26.01.18
Runstreak dag 126
1,7 miles @19:33min
Bulgarian bag 1000 reps challenge
5 spins
5 snatches
5 squats
5 twists
5 goodmornings
5 front raises
5 rows
5 hammercurls
5 lunges
5 pushups on bag
Repeat x5 =250/1000 reps
Lφrdag 27.01.18
Runstreak dag 127
1,7 miles @20:01min
Sφndag 28.01.18
Runstreak dag 128
1,7 miles @21:48min
WoD
1. 13x abroller
2. 5x burpees
3. 30x pushups
4. 30x squats w 16 kgs
5. Plank to fail
6. 13x plank knee to elbow
7. 20x backraises
8. 13x dips
Repeat x4
__________________
The only easy day was yesterday
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