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Athlete Date Sort Location Workout Name Description Results
Anders Sjostedt 11/04/2015 CrossFit Octoduria None SKILL
5 rounds of :
2 T2B + 4 C2B + 6 Pull-up

WOD
3 rounds :
16 Box jump
16 SDLHP (40/25 kg)

Cap time : 7min		 5m 53s
Workout Scaled
Anders Sjostedt 11/03/2015 CrossFit Octoduria None SKILL
Back squat

WOD
"Diane"
21-15-9
Deadlift (100/70kg)
HSPU		 10m 00s
Workout Scaled
Anders Sjostedt 11/02/2015 CrossFit Octoduria None SKILL
10min to find
3RM Squat Clean

EMOM10
1 Squat Clean @ 90% 3RM

WOD
"Bear complex"
7 rounds :
1 Power clean
1 Front squat
1 Push-press
1 Back squat
1 Push-press		 15m 00s
Workout Scaled
Anders Sjostedt 10/31/2015 Playitas None SKILL
Kipping Pull-up practice

WOD
7 rounds :
12 Push-press (50/35kg)
12 T2B

Cap time : 14'		 12m 34s
Workout Scaled
Anders Sjostedt 10/30/2015 La Playitas None Strict Press
5 x 40
5 x 50 (broken)
5 x 45
5x 45

Tabata 8 min/2 rnds
KB 24kg
45 kg Front Squat
Situps
Burpees over box
Box-jump
Wall ball (5kg)
Pushup
Air squat

4 rounds
45kg
5 cleans, 5 power cleans, 5 push press
3x 60 kg Clean & jerk		 40m 00s
Performed as RX
Anders Sjostedt 10/28/2015 Playitas None EMOM 5 box jumps
4 Rounds
8 Power Cleans 50 kg
24 Wall balls 5kg

Skill
5 x Strict TtB max
5 x 15 Supermans		 7m 50s
Performed as RX
Anders Sjostedt 10/27/2015 Playitas None Skill:
Back squat C1
50,60,70,80

Wod:
21/15/9/9/15/21
Air squat
Sit-up
Snatch 40/25kg

Cap Time 12"		 15m 18s
Workout Scaled
Anders Sjostedt 10/26/2015 Playitas None SKILL :
5x1 Squat Clean @ 80%
5x1Squat Clea @ 90 %

WOD :
5 Rounds :
5 front squat (40 kg)
7 box jumps
9 sit ups

Cap time : 10'		 6m 15s
Performed as RX
Anders Sjostedt 10/23/2015 CrossFit Octoduria None SKILL :
Press

WOD :
Every 2min complete :
10 DL (60/40kg)
10 KB Swing (24/16kg)
10 DL (60/40kg)
10 KB Swing (24/16kg)

Cap time : 14'		 7 rounds 0 reps
Performed as RX
Anders Sjostedt 10/21/2015 CrossFit Octoduria None Skill:
Max strict deficit HSPU
Max kipping deficit HSPU
Max strict HSPU
Max kipping HSPU
Rest 2"

WOD:
"Grace"
30 C&J (60/40kg)		 3m 17s
Workout Scaled
Anders Sjostedt 10/20/2015 CrossFit Octoduria None Skill:
1RM Back Squat

WOD "little kalsu"
For Time:
100 Thrusters (50/30kg)
Every minutes complete 5 Burpees

Cap Time 20"		 20m 00s
Workout Scaled
Anders Sjostedt 10/20/2015 CrossFit Octoduria None Skill:
1RM Back Squat

WOD "little kalsu"
For Time:
100 Thrusters (50/30kg)
Every minutes complete 5 Burpees

Cap Time 20"		 20m 00s
Workout Scaled
Anders Sjostedt 10/08/2015 CrossFit Octoduria None SKILL:
1: snatch practice 5"
2: 1RM snatch 10"

WOD:
For time
3rnd
15 wall-ball (9/6kg)
5 deadlift (140/85kg) ~85%1RM

Cap Time: 12"		 3m 22s
Performed as RX
Anders Sjostedt 09/29/2015 CrossFit Octoduria None SKILL:
10'' to find your
1RM snatch

WOD:
For time
100 pull-ups

Cap time 7''		 7m 00s
Performed as RX
Anders Sjostedt 09/28/2015 CrossFit Octoduria None SKILL :
3 rounds
20 L-Flys
4 Turkish Get-up
10 Curl bar
Max time Squat plank

WOD :
"Helen"
3 rounds
400m Run
21 KB Swing (24/16kg)
12 Pull-up		 12m 14s
Performed as RX
Anders Sjostedt 09/26/2015 CrossFit Octoduria None SKILL:
2rnd:
15 Weighted Sit-up
10 Good Morning
max time L-Sit
max time Reverse plan

WOD :
"Karen"
For time
150 Wall-ball (9/6kg)		 9m 32s
Performed as RX
Anders Sjostedt 09/25/2015 CrossFit Octoduria None SKILL :
3x max HSPU

WOD :
"Cindy"
AMRAP20
5 Pull-up
10 Push-up
15 Air squats		 20m 00s
Performed as RX
Anders Sjostedt 09/15/2015 CrossFit Octoduria Cindy None 11 rounds 0 reps
Performed as RX
Anders Sjostedt 09/06/2015 CrossFit Octoduria None SKILL:
3rnd:
20 L-Flys
4 turkish get-up
10 curl bare
max reps squat plank

WOD :
AMRAP20
10 Push-press (50/35kg)
10 KB Swing (24/16kg)
10 Box jump		 20m 00s
Workout Scaled
Anders Sjostedt 09/05/2015 CrossFit Octoduria None SKILL:
3rnd:
max strict pull-ups
rest 1 min
max strict ring dip rest 1 min

WOD :
3 rounds :
800m run
30 Squat clean (40/30kg)
30 Bar facing burpees		 25m 00s
Workout Scaled
Anders Sjostedt 09/02/2015 Verbier None SKILL:
3rdn:
15 Weighted Sit-up
10 Good Morning
max time L-Sit
max time Reverse plank

WOD :
21-15-9
KB Swing (24/16kg)
Goblet Squat
Box jump
HR Push-up		 7m 32s
Workout Scaled
Anders Sjostedt 09/01/2015 CrossFit Octoduria None SKILL:
EMOM10
1/2/3 Muscle-up
scaled 1 : black band
scaled 2 : 3 strict C2B + 3 strict ring dip

WOD :
4 rounds :
5 Power Clean (90/60kg)
200m Run
5 MU
20 Box jump
 20m 00s
Workout Scaled
Anders Sjostedt 08/31/2015 CrossFit Octoduria None SKILL:
EMOM12
1 power clean
1 hang clean
1 squat clean

WOD :
100 DU
21-15-9
KB Swing (32/24kg)
Burpees
100 DU		 12m 00s
Workout Scaled
Anders Sjostedt 08/25/2015 CrossFit Octoduria None SKILL:
3rnd:
20 L-Flys 5 kg
4 turkish get-up 16 kg
10 curl bare
max reps squat plank

WOD :
EMOM14
- 5 DL (100/60kg) + 15 Air squat + AMRAP Burpees
- Rest		 14m 00s
Workout Scaled
Anders Sjostedt 08/24/2015 CrossFit Octoduria None SKILL:
- max strict deficit HSPU
- max kipping deficit HSPU
- max strict HSPU
- max kipping HSPU
take 2 min rest every set

WOD :
Buy-in : 20 burpees over bar
5 rounds
12 Pull-up
9 Squat snatch (40/30kg)
6 Strict HSPU
Cash-out :30 Burpees		 19m 00s
Workout Scaled
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