stinemn's treningsdagbok listevisning

---

Olaskarstinden - Hornaksla-Litjefjellet, Venjesdalen:
Tid: 05.37.44
Distanse: 14.09km

Puls total:
Gjennomsnittspuls: 119
Makspuls: 158
Kalorier: 3054

Olskarstinden 1536moh.
Hornaksla: 1510moh.
Litjefjellet: 780moh.
Stigning: 1346m
Nedstigning: 1354m

---

10 rounds:
10 WB 9/6kg
10 HSPU
10 Box Jumps Overs
10 one arm devil presses 22.5/15kg
10 cal ass.bike

1 min pause mellom hver runde

Time: 38:34 med pauser

---

Nordbyen - øvre lysløype - øverlandsvatnet rundt - Varden tur/retur:
Tid: 01.12.48
Distanse: 13.35km

Varden:
Tid: 00.35.51
Distanse: 6.22km

Puls total:
Gjennomsnittspuls: 157
Makspuls: 181
Kalorier (kcal): 934

Pulssoner:
5: 00.01.31
4: 00.38.40
3: 00.25.18
2: 00.05.30
1: 00.01.11

Maks høyde: 389m
Stigning: 373m
Nedstigning: 379m

---

10 RFT:
10 cal row
8 wallball 9/6kg
6 HSPU
4 Clean & Jerks 60/40kg

Time: 19:25

5 rounds:
8 strict T2B
20 butterfly situps

---

Brenn 17.7.2020

AMRAP 7
8/10 cal air run
10 boxjumps

S: 7+5

AMRAP 7
8/10 cal bike erg
10 kb squats 16/24kg

S: 8+3

AMRAP 7
8/10 cal ski
10 pushups

S: 8+6

AMRAP 7
8/10 cal row
10 burpees over row

5+5

*3 min rest between

---

Bispevatnet-Bispen, Trollstigen:
Tid: 02.35.27
Distanse: 6.19km

Bispen:
Tid: 01.15.00
Distanse: 3.0km

Puls total:
Gjennomsnittspuls: 128
Makspuls: 165
Kalorier: 1519kcal

Bispen: 1462moh
Stigning: 743m
Nedstigning: 743m

---

Romsdalseggen og Blånebba tur/retur Åndalsnes:
Tid: 05.07.43
Distanse: 16.55km

Rampestreken:
Tid: 00.31.12
Distanse: 1.55km

Mjølvafjellet:
Tid: 01.34.24
Distanse: 5.91km

Blånebba:
Tid: 02.14.11
Distanse: 8.27km

Puls total:
Gjennomsnittspuls: 123
Makspuls: 162
Kalorier: 2886

Blånebba: 1320moh
Stigning: 1590
Nedstigning: 1555

---

Backsquats

10 RFT:
10 cal row
8 wallball 9/6kg
6 HSPU
4 Clean & Jerks 60/40kg

Time: 19:38

5 rounds:
8 strict T2B
20 butterfly situps

EMOM x 30 min:
Minute 1 = 14 cal air run
Minute 2 = 14 cal ass.bike
Minute 3 = 14 cal ski
Minute 4 = 14 burpees
Minute 5 = Rest

---

WOD 13.7.2020

15-12-9 reps for time of:
Deadlifts 125/80kg
Bar-facing burpees

S: 3:39

——— 5 min rest ———

3 RFT
15m handstand walk
15 hang squat snatches 45/30kg

S: 9:53

——— 5 min rest ———

21-15-9 reps for time of:
Cal row
Front squats 45/30kg

S: 5:29


E4MOM x 6:
8 strict hspu
8 strict pullups
8 pushups
8+8 pistolsquats
8 burpees to target
8 toes to bar

---

EMOM30 (10 runder)
Min 1: 12 cal bike
Min 2: 6 BBJO
Min 3: 8 one arm devil press @22.5/15kg

E4MOM x 6:
8 strict hspu
8 strict pullups
8 pushups
8+8 pistolsquats
8 burpees to target
8 toes to bar

---

EMOM20
1 power clean
2 front squats
3 deadlift
4 burpees over bar

@ 70/50kg

E4MOM x 6:
8 strict hspu
8 strict pullups
8 pushups
8+8 pistolsquats
8 burpees to target
8 toes to bar

ROW BIKE SKI for 40

EMOM x 40 min:
Minute 1 = calories row
Minute 2 = calories ass.bike
Minute 3 = calories ski
Minute 4 = Rest

RX = 15/12 cal

11.7.2020: 14 cal

---

WOD 10.7.2020

«Grace»
For time:
30 Clean and Jerks 60/40kg

S: 2:19

——— 2 min rest ———

«Diane»
21-15-9 reps of:
Deadlift 102/70kg
Handstand pushups

S: 4:21

——— 2 min rest ———

«Helen»
400 m run
21 KB OH-swing
12 pullups

S: 13:10

---

Cardio WOD 9.7.2020
Team 2 - AMRAP 15x3

AMRAP 15 - YOU GO, I GO
10 cal bike erg
3 burpees + pullups

Ellen + Stine: 20 runder

AMRAP 15 - YOU GO, I GO
100 m run
4 BBJO

Ellen + Stine 23 runder + 100 meter (2400m run)

AMRAP 15 - YOU GO, I GO
Row - every 2000 meter do 30 burpees

Ellen + Stine = 3250 meter

---

For every 90 sek do 2xheavy deadlifts for 9min (7 rounds).

100kg

Team 2 AMRAP 20

You go, I go «complete a whole round»
1 power clean
2 front squats
3 deadlift
4 burpees over bar

@ 70/50kg

Sara + Stine = 38 rounds + 9 reps

Handstand + mage

---

8 rounds:
10 WB 9/6kg
10 HSPU
10 Box Jumps Overs
10 one arm devil presses 22.5/15kg
10 cal ass.bike

1 min pause mellom hver runde

Time: 31.30 med pauser

E4MOM x 6:
8 strict hspu
8 strict pullups
8 pushups
8+8 pistolsquats
8 burpees to target
8 toes to bar

---

WOD

---

Monster Mash 6.7.2020

3 RFT
15 power cleans 55/35kg
45 DU/2 min øving
15 push press 55/35kg
45 DU/2 min øving

——— 3 min rest ———
10 pullups
400 meter run/500 m row
9 pullups
400 meter run/500 m row
8 pullups
400 meter run/500 m row
7 pullups
400 meter run/500 m row
6 pullups
400 meter run/500 m row

——— 3 min rest ———
2 RFT
25 ghd/abmat situps
20 cal run/row
15 frontbøy 75/55kg

---

10 rounds:
10 WB 9/6kg
10 HSPU
10 Box Jumps Overs
10 one arm devil presses 22.5/15kg
10 cal ass.bike

1 min pause mellom hver runde

Time: 40:43 (med pauser)

---

Nordbyen - øvre lysløype - øverlandsvatnet rundt - Varden tur/retur:
Tid: 01.12.34
Distanse: 13.35km

Varden:
Tid: 00.36.44
Distanse: 6.22km

Puls total:
Gjennomsnittspuls: 157
Makspuls: 181
Kalorier (kcal): 934

Pulssoner:
5: 00.01.31
4: 00.38.40
3: 00.25.18
2: 00.05.30
1: 00.01.11

Maks høyde: 389m
Stigning: 373m
Nedstigning: 379m

---

Kvitnykja:
Tid: 03.39.11
Distanse: 7.37km

Puls total:
Gjennomsnittspuls: 110
Makspuls: 154
Kalorier: 1802

Kvitnykja: 1244moh
Stigning: 880m
Nedstigning: 869m