Visa tidigare Workout Of the Day


31 March 2015 - WOD
1.A.
Push Press 5x1 reps 95%  
2.A
10 min Amrap
5 Pull Ups
10 Kettlebell Ground To Overhead Anyhow (24/16kg)
15 Situps
 
B. “Death By Push Ups”
 
After Bash:
5 min C2 row
31 March 2015 - RX
1.A.
OTM for 10 min 1 Push Press- 1 Push Jerk- 1 Split Jerk 80% 
2.A
10 min Amrap
5 Pull Ups
10 Kettlebell Ground To Overhead Anyhow (24/16kg)
15 Knees To Elbows
 
B. “Death By Push Ups”
 
After Bash:
5 min C2 row
31 March 2015 - Workshop
A. Skill

Handstand Hold
Push Jerk

B. WOD
WOD#1 Repeat
20*10m Shuttle Run
15-12-9
Air Squat
Push Up
Ring Row
20*10m Shuttle Run
30 March 2015 - WOD
1.A.
Front Squat 1x5 reps 85%- 3x3 reps 90%- 3x1 reps 95%  
2.A
Amrap 5 min 
6 Shoulder To Overhead Anyhow (50% of Your Front Squat)
6 Front Squat (50% of Your Front Squat)
Rest for 2 min

For time:
21-15-9 reps of 
Kettlebell Swing 24/16 kg
Burpees
 
After Bash:
Chest and Shoulder stretch 
30 March 2015 - RX
1.A.
OTM for 10 min. 1 Deadlift- 1 Power Clean- 1 Front Squat 80% of your FS 
2.A
Amrap 5 min 
4 Shoulder To Overhead Anyhow (60/40kg)
6 Hang Squat Clean (60/40kg)
8 Deadlift (60/40kg)
Rest for 2 min

For time:
21-15-9 reps of 
Kettlebell Swing 24/16 kg
Burpees
 
After Bash:
Chest and Shoulder stretch  
30 March 2015 - Workshop
A. Skill

Power Clean
Double Unders

B. WOD
7 Deadlift
14 Hollow Rock
21 Double Unders
28 March 2015 - WOD
1.A
Overhead Squat tech. 
2.A.
OTM for 10 min
4 Overhead Squat (Weight Appropriate)
rest for 2 min

For time 
1000 m C2 Row
50 Air Squat
50 Push Ups
50 Situps
50 Burpees
100 Double Unders alt 200 Single Unders
 
After Bash:
Gymnastic Bridge
Shoulder stretch 
28 March 2015 - RX
1.A
Snatch 5x2 reps 85-90%
2.A.
OTM for 10 min
4 Power Snatch (Weight Appropriate)
rest for 2 min

For time 
1000 m C2 Row
50 Air Squat
50 Push Ups
50 Situps
50 Burpees
100 Double Unders  
 
After Bash:
Gymnastic Bridge
Shoulder stretch 
28 March 2015 - Workshop
A. Skill
OH Squat
KB Snatch
Waiter Walks

B. WOD
AMRAP 12 min
One-Arm KB Power Snatch HÖ - 5 reps
One-Arm KB Waiter Walks HÖ - 25m
One-Arm KB Power Snatch VÄ - 5 reps
One-Arm KB Waiter Walks VÄ - 25m
27 March 2015 - WOD
1.A.
Push Press 4x8 reps 60% Touch and Go  
2.A.
10 min Amrap
5 Shoulder To Overhead Anyhow (70% of your P.P)
10 Deadlift (60/50cm)
15 Box Jumps

B.
for time:
1000 m C2 Row 
4 min Time cap.
 
After Bash:
Gymnastic Bridge
Scorpion 
27 March 2015 - RX
1.A.
Push Press 4x8 reps 60% Touch and Go 
2.A.
10 min Amrap
5 Shoulder To Overhead Anyhow (52/35kg)
10 Deadlift 
15 Box Jumps (60/50cm)

B. 1000 m C2 Row for time
 
 
After Bash:
Gymnastic Bridge
Scorpion 
27 March 2015 - Workshop
A. Skill
Burgener WU
Forward Walking Lunge
Chin-Up/Pull-Up

B. WOD
Ascending Ladder
5 Box Jump
10 Chin-Ups
15 Burpees
20 Goblet Squats
25 Shoulder to Overhead Anyhow
30 Push Ups
35 KB Swings
40m BearCrawl
45 Sit-Ups
50m Walking Lunges
26 March 2015 - WOD
1.A.
Front Squat 6x3 reps 85% (Bas)
2.A.
For time:
20 Goblet Squat (24/16kg)
50 Double Unders alt. 100 Single Unders
15 Goblet Squat (24/16kg)
40 Double Unders alt 80 Single Unders
10 Goblet Squat (24/16kg)
30 Double Unders alt 60 Single Unders
5 Goblet Squat (24/16kg)
20 Double Unders alt 40 Single Unders

B.  Air Squat “Bring Sally Up” 
 
After Bash:
Leg and Back Stretch
26 March 2015 - RX
1.A.
Overhead Squat 5x2 reps 90%
2.A.
For time:
20 Overhead Squat (40/30kg)
50 Double Unders alt. 100 Single Unders
15 Overhead Squat (40/30kg)
40 Double Unders alt 80 Single Unders
10 Overhead Squat (40/30kg)
30 Double Unders alt 60 Single Unders
5 Overhead Squat (40/30kg)
20 Double Unders alt 40 Single Unders

B.  Back Squat “Bring Sally Up” 
 
After Bash:
Leg and Back Stretch
26 March 2015 - Workshop
A. Skill
Push Jerk
Kip/Beat Swing
Knee 2 Elbow

B. WOD
4 varv
45s Push Jerk
15s vila
45s Shuttle-Run
15s vila
45s DeadBug
15s vila
24 March 2015 - WOD
1.A.
Deadlift 5x6 reps 80% Touch and Go 
2. A.
OTM for 5 min
5 Clean Pull 30-50% of your DL
10 Push Ups on Bar
rest 2 min

For time:
50 Box Jumps (60/50cm)
40 Situps
30 Walking Lunges (24/16 kg)
20 Pull Ups
10 Box jump Over (60/50cm)
  
After Bash:
5 min C2 row
24 March 2015 - RX
1.A
.Deadlift 2x5 reps 85%- 3x3 reps 90% 2x2 reps 95% Touch and Go 
2. A.
OTM for 5 min
5 Clean 60/40kg
10 Push Ups on Bar
rest 2 min

For time:
50 Box Jumps (60/50cm)
40 Situps
30 Walking Lunges (24/16 kg)
20 Pull Ups
10 Burpee Box jump Over (60/50cm)
  
After Bash:
5 min C2 row
24 March 2015 - Workshop
A. Skill
Back Squat
Ring Row
KB Clean

B. WOD
Complete:
Tabata KB Clean* (alternate hands each round)
Vila 1 minut
Tabata Ring Row
Vila 1 minut
Tabata Burpee FLR
23 March 2015 - WOD
1.A.
Shoulder Press 2x5 reps 85%- 3x3 reps 90%- 3x1 reps 95-100% (Bas)
2.B.
10 min Amrap
10 Thrusters (80% of Your SP)
5 Lateral Burpees 
2 min rest

For time:
10 Shuttle Runs
20 Kettlebell Swings (24/16kg)
8 Shutter Runs
16 Kettlebell Swings 
6 Shutter Runs
12 Kettlebell Swings 
4 Shutter Runs
8 Kettlebell Swings 
2 Shutter Runs
4 Kettlebell Swings 
 
After Bash:
Scorpion
Glute and Ham stretch
23 March 2015 - RX
1.A.
OTM for 10 min 1 Shoulder press- 1 Push Press- 1 Push Jerk 80% of your SP
2.B.
10 min Amrap
10 Thrusters (80% of Your SP)
5 Lateral Burpees 
2 min rest

For time:
10 Shuttle Runs
15 Pull Ups
20 Kettlebell Swings (24/16kg)
8 Shutter Runs
12 Pull Ups
16 Kettlebell Swings 
6 Shutter Runs
8 Pull Ups
12 Kettlebell Swings 
4 Shutter Runs
6 Pull Ups
8 Kettlebell Swings 
2 Shutter Runs
4 Pull Ups
4 Kettlebell Swings 
 
After Bash:
Scorpion
Glute and Ham stretch
23 March 2015 - Workshop
A. Skill
Hollow Position
Box Jump
Reverse Lunge

B. WOD
AMRAP 15 min (i par)
Rodd 400 meter (en ror, byte efter avslutad rodd)
5 Box Jump
10 Reverse Lunges
15 KB Push Press
21 March 2015 - WOD
1.A.
Clean Pull/Power Clean tech. 
2. A.
For time:
9-8-7-6-5-4-3-2-1 reps of Deadlift (60% of your P.P)
1-2-3-4-5-6-7-8-9 reps of Shoulder To Overhead Anyhow (60% of your P.P)
Alltså: Börja med 9 DL och 1 STOHA. Därefter 8 DL och 2 STOHA, 7 DL och 3 STOHA tills du endast gör 1 DL och 9 STOHA.
Time cap 5 min

2. B. 500 m C2 Row for time.
 
After Bash:
Scorpion
Gymnastic Bridge
 
21 March 2015 - RX
1.A.
Squat Clean 5x1 reps 90-95%
2. A.
For time:
9-8-7-6-5-4-3-2-1 reps of Deadlift (60/40kg)
1-2-3-4-5-6-7-8-9 reps of Shoulder To Overhead Anyhow (60/40kg)
Alltså: Börja med 9 DL och 1 STOHA. Därefter 8 DL och 2 STOHA, 7 DL och 3 STOHA tills du endast gör 1 DL och 9 STOHA.
Time cap 7 min

B. 500 m C2 Row for time.
 
After Bash:
Scorpion
Gymnastic Bridge 
21 March 2015 - Workshop
A. Teknik
Knee to Chest
Wall-Ball
Clean WU

B. WOD
21-15-9
Wall-Balls
Knee to Chest
20 March 2015 - WOD
1.A.
Back Squat 5x5 reps 85% 
2.A.
OTM for 5 min
10 Kettlebell Swings (24/16kg)
10 Goblet Squats (24/16kg)
B.
15 min Amrap
8 Knees To Elbows
8 Box Jumps (60/50cm)
8 Kettlebell Ground To Overhead Anyhow (24/16kg)

After Bash:
Shoulder Stretch 
5 min C2 row
20 March 2015 - RX
1.A.
Back Squat 2x10 reps 70%- 3x5 reps 85%- 2x3 reps 90%
2.A.
OTM for 5 min
10 Kettlebell Swings (24/16kg)
10 Goblet Squats (24/16kg)
B.
15 min Amrap
8 Knees To Elbows
8 Box Jumps (60/50cm)
8 Ground To Overhead Anyhow (40/30kg)

After Bash:
Shoulder Stretch 
5 min C2 row
20 March 2015 - RX
A. Teknik
Front Squat
ScapElevDepr (Active Shoulders)
Push Press
Burpees

B. WOD
On the min for 12 min
3 Front Squat
6 Burpees
Max reps of Shoulder to Overhead Anyhow
19 March 2015 - WOD
1.A.
Deadlift 5x2 reps 90% (Bas)
2.A.
4 min Amrap
10 Deadlift (60% of your DL)
20 Lateral Jumps
2 min rest

4 min Amrap
5 Bar facing Burpees
10 Air Squat
2 min rest

For time:
20 reps of
Burpee Deadlift (60% of your DL)
 
After Bash:
Scorpions
Glute and Ham mobility
19 March 2015 - RX
1.A.
Deadlift 2x5 reps 85%- 3x3 reps 90% 2x1 reps 95-100% (RX)
2.A.
4 min Amrap
10 Deadlift (60% of your DL)
20 Lateral Jumps
2 min rest

4 min Amrap
5 Bar facing Burpees
10 Air Squat
2 min rest

For time:
20 reps of
Burpee Deadlift (60% of your DL)
 
After Bash:
Scorpions
Glute and Ham mobility
19 March 2015 - Workshop
A. Teknik
Goblet Squat
Split Squat
Rower

B. WOD
4 varv (i par)
250 m rodd
10 Goblet Squat
10 Push Ups
17 March 2015 - WOD
1.A.
Push Press 4x5 reps 80-85% (Bas)
2.A.
For time:
50 Double Unders alt 150 Single Unders 
40 Shoulder To Overhead Anyhow (50% of Your PP)
30 Jack Knife Situps
20 Thrusters (50% of Your PP)
10 Broad Jumps 
 
After Bash:
Gymnastic Bridge
Shoulder Mobility
17 March 2015 - RX
1.A.
OTM for 10 min 1 Push Press- 1 Push Jerk- 1 Split Jerk 80%
2.A.
For time:
50 Double Unders   
40 Shoulder To Overhead Anyhow (50% of Your PP)
30 Toes To Bar
20 Thrusters (50% of Your PP)
10 Broad Jumps 
 
After Bash:
Gymnastic Bridge
 
17 March 2015 - Workshop
A. Teknik
Deadlift
Press
DeadBug

B. WOD
12 min AMRAP
10 KB Deadlift
15 Press
20 DeadBugs

16 March 2015 - WOD
1.A.
Front Squat 4x5 reps 80-85% 
 
2. A.
OTM for 10 min
15 Kettlebell Swing (24/16kg)
8 Push Ups
 
2. B.
10 min Amrap
5 Burpee Box Jumps (60/50cm)
5 Goblet Squat (24/16kg)
 
After Bash:
5 min C2 Row
 
16 March 2015 - RX
1.A.
Front Squat 10x3 reps 90% (RX)
2. A.
10 min Amrap
5 Burpee Box Jumps (60/50cm)
5 Squat Clean 50/35kg
 
2. B.
OTM for 10 min
15 Kettlebell Swing (24/16kg)
8 Push Ups
 
After Bash:
5 min C2 Row 
16 March 2015 - Workshop
A. Teknik
Air Squat
Body Row
Push Up

B. WOD
20*10m Shuttle Run
15-12-9
Air Squat
Body Row
Push Up
20*10m Shuttle Run