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Athlete Date Sort Location Workout Name Description Results
Anders Sjostedt 08/14/2015 CrossFit Octoduria None SKILL:
EMOM12
1 clean pull
1 power clean
1 squat clean

WOD :
5 rounds
12 DL (70/40kg)
9 Hang Power clean
6 Push Jerk		 7m 58s
Workout Scaled
Anders Sjostedt 08/13/2015 CrossFit Octoduria None SKILL:
Front squat C1
5 30 kg
5 40 kg
8 50 kg

WOD :
AMRAP3
3 Power snatch (40/20kg)
6 Box jump
Rest 1min
AMRAP3
2 Power snatch (50/30kg)
6 Box jump
Rest 1min
AMRAP3
1 Power snatch (60/40kg)
6 Box jump

 11m 00s
Workout Scaled
Anders Sjostedt 08/12/2015 CrossFit Octoduria None SKILL:
EMOM12
1 power clean
1 hang clean
1 squat clean

WOD :
800m Run
21 UB push press (50/30kg)
800m Run
18 UB push press
800m Run
15 UB push press

200m penality		 19m 28s
Workout Scaled
Anders Sjostedt 08/08/2015 CrossFit Octoduria None SKILL:
EMOM10
scaled 2 : 3 strict C2B + 3 strict ring dip

WOD :
Eva
5 rounds
800m Run
30 KB Swing (32/24kg)
30 Pull-up
cap time 35
3 rounds
800m, 30 KB 24 Pull-up		 35m 00s
Workout Scaled
Anders Sjostedt 08/07/2015 CrossFit Octoduria None SKILL:
Deadlift C3

WOD :
5 rounds
8 strict T2B
8 Thruster (40/30kg)
14 Lunges (40/30kg)		 12m 24s
Workout Scaled
Anders Sjostedt 08/05/2015 CrossFit Octoduria None SKILL:
3rnd
20 Banded Good-morning
20 Weighted sit-up
max time Front plank
max time Superman

WOD :
50 Clean & Jerk (60/40kg)
Every minute : 5 Burpees		 9m 00s
Workout Scaled
Anders Sjostedt 08/04/2015 CrossFit Octoduria None SKILL:
HS Walk practice

WOD:
Jackie
1000m Row
50 Thruster (20/15kg)
30 Pull-up		 11m 28s
Performed as RX
Anders Sjostedt 08/03/2015 CrossFit Octoduria None SKILL:
Front Squat C1

WOD :
1000m Run
25 Power clean (60/40kg)
25 Box jump
25 C2B
50 Gobelet Squat (32/24kg)
25 C2B
25 Box jump
25 Power clean (60/40kg)		 22m 28s
Workout Scaled
Anders Sjostedt 07/31/2015 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 :
EMOM20
- 15/12 Cal Row
- 20/15 Burpees
- 200m Run
- 50 DU
 20m 00s
Workout Scaled
Anders Sjostedt 07/30/2015 CrossFit Octoduria None SKILL:
Deadlift C1

WOD :
21 Thruster (40/30kg)
21 KB Swing (24/16kg)
400m Run
15 Thruster
15 KB Swing
30 Burpees
9 Thruster
9 KB Swing
40 Push-up		 12m 28s
Workout Scaled
Anders Sjostedt 07/29/2015 CrossFit Octoduria None SKILL:
EMOM10
1 push jerk
1 split jerk

WOD :
3 Rounds :
400m Run
12 Burpees
21 Box jump

2min Rest

50 Strict T2B		 23m 23s
Performed as RX
Anders Sjostedt 07/15/2015 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
400m Run w/Medball (9/6kg)
10 Power Clean (60/40kg)
10 Front Squat (60/40kg)

 17m 00s
Workout Scaled
Anders Sjostedt 07/14/2015 CrossFit Octoduria None SKILL :
1RM Deadlift

WOD :
100 Air Squat
50 Burpees
30 Pistols
15 Muscle-up		 14m 52s
Workout Scaled
Anders Sjostedt 07/13/2015 CrossFit Octoduria None SKILL :
3x Max kipping Pull-up
Rest 2min

WOD :
5 Rounds
30 Hand Release Push-up
400m Run		 14m 48s
Performed as RX
Anders Sjostedt 07/09/2015 CrossFit Octoduria None SKILL :
Squat snatch practice

WOD :
EMOM21
min1: 10 Front Squat
min 2: 20 Sit-up
min 3: 200m Row		 21m 00s
Workout Scaled
Anders Sjostedt 07/07/2015 CrossFit Octoduria None SKILL:
Hollow rock
T2B

WOD:
FT. - 5rnd
10 HSPU
20 Burpees over box
10 Dip
20 Pull-up		 17m 00s
Workout Scaled
Anders Sjostedt 07/06/2015 CrossFit Octoduria None SKILL:
1RM clean

WOD:
EMOM8
10 OH lunges with bar (40/30kg)
200/150m row

2min Rest

EMOM8
15 Wall Ball (9/6kg)
200/150m row

 016m 00s
Workout Scaled
Anders Sjostedt 07/05/2015 CrossFit Octoduria None SKILL:
Strict press
5x75%
3x85%
1x95%
10x70%
Rest 1m30

WOD:
FT.
Start with 400m run
-
Perform 10,9,8,7,6,5,...
Burpees box jump
KB swing (24;16kg)
-
Finish with 400m run		 1 reps
Performed as RX
Anders Sjostedt 06/19/2015 CrossFit Octoduria None SKILL :
Squat Clean Thruster practice

WOD :
21-15-9
Burpee Box Jump
Squat Clean Thruster (60/40kg)
 14m 00s
Workout Scaled
Anders Sjostedt 06/18/2015 CrossFit Octoduria None SKILL :
Hang Squat Clean practice

WOD :
3 rounds :
20 Box Jumps
20 Hang Squat Clean (60/45kg)
20 C2B		 19m 48s
Workout Scaled
Anders Sjostedt 06/16/2015 CrossFit Octoduria None SKILL :
Shoulder to overhead practice

WOD :
Team of 2
AMRAP15
20 Unbroken SU
10 Wall Ball (9/6kg)
5 Deadlift (70/50kg)		 19 rounds 024 reps
Workout Scaled
Anders Sjostedt 06/15/2015 CrossFit Octoduria None SKILL :
Hang Power Sntach practice
3 rep max 45kg

WOD :
Team of 2
AMRAP15
5 OH Squat (40/30kg)
10 Push-up
15 Sit-up		 13 rounds 26 reps
Workout Scaled
Anders Sjostedt 06/03/2015 CrossFit Octoduria None SKILL :
T2B practice

WOD :
5 Rounds :
400m Run
2 Rope Climb
 12m 08s
Workout Scaled
Anders Sjostedt 06/01/2015 CrossFit Octoduria None SKILL :
1RM Deadlift

WOD :
AMRAP20
5 HSPU
5 Front Squat (60/40kg)		 91 reps
Workout Scaled
Anders Sjostedt 05/27/2015 CrossFit Octoduria None SKILL :
Kipping Pull-up practice

WOD :
EMOM21
Min1: 30sec Handstand hold
Min2: 5 Hang Snatch (40/30kg)
Min3: 100m sprint (4x25)		 1 reps
Workout Scaled
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