Visa tidigare Workout Of the Day


30 June 2015 - WOD
1.A: Pistol Squat Technique/Progression
2.A: OTM for 10 min
5 Deadlift 80/60kg
8 Push Ups on Bar
 
2.B: 
OTM for 10 min
5 Squat Clean/Front Squat 50/35kg
 
(2.B:) After Bash:
Dynamic Stretch Routine
29 June 2015 - WOD
1.A: Kipping Pull Up Technique/Pull Up Progression
2.A:
3 Rounds for time:
30 Double/Singel Unders
20 Thrusters 30/20 kg
10 Burpees
200 m Row
Rest 2 min between Rounds 
 
 
2.B: After Bash:
Shoulder Mobility
27 June 2015 - WOD
 1.A Handstand Technique
2.A:
“Duo” 
2 rounds For time:
50 Shoulder To Overhead Anyhow
40 Box Jumps
30 Pull Ups
20 Front Squat
10 Wall Climb
 
2.B:After Bash:
Somersaults
27 June 2015 - Introkurs
Pass 3

A. Skill Review
Deadlift

B. New Skills
Goblet Squat
Split Squat
C2Rower

C. WOD
4 rounds each (in pairs)
250m Row
10 Goblet Squats
10 PushUps
26 June 2015 - WOD
1.A: Kipping Pull Up Technique/Pull Up Technique
2.A: 5 min Cindy
Amrap of:
5 Pull Ups
10 Push Ups/ring Rows
15 Air Squats
2 min Rest
4 min Amrap of:
8 Kettlebell Swingar
8 Goblet Squat
2 min rest
3 min 
Max reps of Wall Balls
2 min rest
2 min Ring/Bar Hold  
  
2.B:After Bash:
Gymnastic Bridge 
25 June 2015 - WOD
1.A: Pistol Squat Technique/Progression
2.A: OTM for 10 min
5 Thrusters 35/25kg
5 Box Jump Over
5 Burpees
 
 (2.B:) After Bash:
Turkish Get Ups
25 June 2015 - Introkurs
Pass 2

A. Skill Review
Air Squat

B. New Skill
Deadlift
Press
DeadBug

C. WOD
AMRAP 12 min
10 KB Deadlift
15 Press
20 DeadBugs
23 June 2015 - WOD
1.A: Handstand Technique
2.A: For time:
21-15-9 reps of
Power Clean
Lateral Burpees
 
2.C: After Bash:
Dynamic Stretch Routine 
22 June 2015 - WOD
1.A: Skin the Cat Technique
2.A: For time:
50 Air Squat
40 Box Jumps
30 Kettlebell Swings
20 Ring/Bar Dips
10 Wall Climb
20 Ring/Bar Dips
30 Kettlebell Swings
40 Box Jumps
50 Air Squat

After Bash:
Gymnastic Bridge 
22 June 2015 - Introkurs
Pass 1

A. New Skill
Air Squat
Ring Row
Push-Up
(Single-Unders)

B. WOD
20*10m Shuttle Run
15-12-9
Air Squat/Push Up/Ring Row
20 June 2015 - RX
1.A: Skin the Cat 5x4 reps
2:A:
"Sissy Test Duo"
24-23-22-21-20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Kettlebell Swings 24/16 kg
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24 Burpees
(Lördagsmys på riktigt, teama upp med en kompis, starta med 24 KB Swingar + 1 Burpee, 23 Swingar + 2 Burpees osv. När ni tillsammans har kommit till 1 Swing och 24 Burpees är ni i mål. Byt av varandra hur ni vill, men endast en person jobbar åt gången) 
 
2.B:After Bash:
Chest bumps and Love 
 
 
 
 
 
20 June 2015 - WOD
1.A: Skin the Cat Progression 
 
"Sissy Test Duo"
24-23-22-21-20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Kettlebell Swings 24/16 kg
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24 Burpees
(Lördagsmys på riktigt, teama upp med en kompis, starta med 24 KB Swingar + 1 Burpee, 23 Swingar + 2 Burpees osv. När ni tillsammans har kommit till 1 Swing och 24 Burpees är ni i mål. Byt av varandra hur ni vill, men endast en person jobbar åt gången) 
 
 
2.B:After Bash:
Chest bumps and Love  
19 June 2015 - RX
1.A: Snatch 5x1 reps 95-100%
2.A: for time:
OTM For 10 min
3 Hang Power Snatch 70% of your Snatch
2:B
5 Rounds For time:
3 Wall Climb
6 Box jumps
9 Goblet Squat 24/16kg
  
2.B:After Bash:
Dynamic Stretch Routine
 
 
19 June 2015 - WOD
1.A: Snatch Technique
2.A: OTM for 10 min
3 Snatch 
2:B
5 Rounds For time:
6 Shoulder To overhead 
6 Deadlift
12 Air Squat
 
2.B: After Bash:
Dynamic Stretch Routine 
18 June 2015 - RX
1.A: Skin the Cat 6x3 reps
1.B: Front Lever  3x5 sek
2.A:
"Open 14:4"
14 min Amrap of:
60 Cal Row
50 Toes to Bar
40 Wall Balls 10/6kg
30 Power Cleans 62/40kg
20 Muscle ups (alt. Bar Muscle sups/Pull Ups)
 
(2.B:) After Bash:
"Finnen"
 
 
 
18 June 2015 - WOD
1.A: Skin the Cat Progression 
1:B Hollow Position
2.A.
8 min Amrap of
10 Deadlift 
10 Jack knife Situps
10 Wall Balls
2 min rest
2 min Max reps of Pull ups/Ring Rows
 
 
(2.B:) After Bash:
"Finnen"
 
16 June 2015 - RX
1.A: Snatch 5x2 reps, 80 %
1.B: Overhead Squat  3x10 reps 
2.A: OTM For 10 min
1 Snatch Pull
1 Snatch
1 Snatch Balance 
 
2.B:
10 min Amrap:
10 Kettlebell swing 24/16kg
10 Lunges 24/16kg
10 Klapping Push Ups
 
 
(2.B:) After Bash:
Shoulder mobility 
 
  
16 June 2015 - WOD
1.A: Snatch Technique
2.A: 
For time:
21-18-15-12-9-6-3 reps of
Kettlebell Jerks 
Kettlebell swing
Lunges
Push Ups
 
 
(2.B:) After Bash:
Shoulder mobility  
15 June 2015 - RX
1.A: Ring Muscle Up Technique
1:B Ring Pull Ups 3x5 reps (last set amrap)
2.A: 
5 rounds For time:
400 m C2 row
20 Pull Ups
20 Wall Balls 10/6 kg
Rest 3 min
 
2.B: After Bash:
Handstand Walk technique
 
15 June 2015 - WOD
1.A: Ring Hold/Dips Progression
2.A: 
12 min Amrap
5 Pull Ups/Ring Row
10 Deadlift 
30 Double/Singel Unders
Rest 5 min
1000 m C2 Row for time
 
2.B: After Bash:
Headstand Walk technique 
13 June 2015 - RX
1.A: 
 ”Air Force” For time:
20 Thrusters 42/30 kg
20 Clean Pull 42/30 kg
20 Shoulder To Overhead Anyhow 42/30 kg
20 Overhead Squat 42/30 kg
20 Front Squat 42/30 kg
>4 Burpees OTM<
 
2.B:After Bash:
“Finnen”
 
13 June 2015 - WOD
 ”Air Force”
20 Thrusters  
20 Clean Pull  
20 Shoulder To Overhead Anyhow  
20 Overhead Squat(/ Alt.Thrusters)  
20 Front Squat  
>4 Burpees OTM<
 
 
2.B: After Bash:
“Finnen” 
12 June 2015 - WOD
1.A: Ring Hold/Dips Progression
2:A:15 min Amrap
15 sek Ring/Bar Support Hold
8 Thrusters 20 kg
12 Walking Lunges
10 m Bear Crawl 
 
2.B:After Bash:
Gymnastic Bridge
12 June 2015 - RX
1.A: Ring Muscle Up Technique
1.B: 5x20sek ring Hold
2:A:20 min Amrap 
4 Skin the Cat
8 Wall Balls
12 Walking Lunges
10 m Bear Crawl 
 
2.B:After Bash:
Turkish Get Ups
 
 
 
 
 
11 June 2015 - RX
1.A: Snatch 5x2 reps 80%
2.A 
5 min Amrap:
6 Deadlift 60/40 kg
4 Burpee Box Jumps
2 min rest
 
4 min Amrap
4 Power Clean 60/40 kg
6 Box Jumps
2 min rest 
 
3 min Amrap
6 Front Squat 60/40 kg
20 Lateral Jumps
 
(2.B:) After Bash:
Dynamic Stretch Routine
 
11 June 2015 - WOD
1.A: Snatch technique
2.A.
For time:
10-8-6-4-2 reps of:
Deadlift  
Burpee Box Jumps
Power Snatch   
 
  
(2.B:) After Bash:
Dynamic Stretch Routine 
09 June 2015 - RX
1.A: Ring Muscle Up Technique
2.A: 3 Rounds For time:
50 Double Unders
15 Toes To Bar
8 Power Clean 60/40 kg
 
 
(2.B:) After Bash:
Turkish Get Up 10x1 Weight Appropriate
 
 
09 June 2015 - WOD
 1.A: Dips Progression/technique
2.A: 
“DUO”
For time:
100 Push Ups
80 Deadlift Weight Appropriate
60 Burpees
40 Toes To Bars/Knee raices
1000 m C2 Row
 
 
(2.B:) After Bash:
Leg & Gluts Stretch 
08 June 2015 - RX
1.A: Clean 10x2 reps 75%1RM
1:B Clean Pull 4x3 reps 120% of your Clean
2.A: 
For time:
21-15-9 reps of:
Hang Squat Clean
Push Ups
Box Jumps 80/60 cm
 
2.B: After Bash:
Handstand Walk technique
 
08 June 2015 - WOD
1.A: Clean Technique
2.A: 
3 Rounds for time:
5 Wall Climb
10 Deadlift
20 One Arm Shoulder To Overhead Anyhow Kettlebell 
30 Box Jumps
 
2.B: After Bash:
Handstand technique 
06 June 2015 - RX
 1.A ”Morrison”
For time:
50-40-30-20-10 reps:
Wall Balls 10/6 kg
Box Jumps 60/50 cm
Kettlebell Swing 24/16 kg
 
2.B:After Bash:
Somersaults
 
 
 
 
 
 
06 June 2015 - WOD
1.A ”Morrison”
For time:
50-40-30-20-10 reps:
Wall Balls  
Box Jumps  
Kettlebell Swing  
 
05 June 2015 - RX
1.A: Snatch 5x1 reps 95% 1RM
2.A: 
8 Rounds for time:
10 Power Snatch 35/25kg
30 Double Unders
  
2.B:After Bash:
Handstand Technique 
05 June 2015 - WOD
1.A: Snatch Technique
2.A: 10 min Amrap
10 Power Snatch  
30 Double/Singel Unders 

2.B: After Bash:
Handstand Technique
 
04 June 2015 - RX
1.A: Kipping Pull Up/Butterfly Technique  
2.A: “Death By Pull Ups” (Time cap 12 min)
2.B: 2 Rounds For time:
1000 m C2 row
4 min rest between Rounds 
 
(2.B:) After Bash:
Shoulder and Back Stretch   
04 June 2015 - WOD
1.A: Pull Up Progression
2.A. OTM for 6 min
5 Font Squat 
5 Push Ups on Bar
Max reps of Pull Ups/Ring Row
2 min rest
For time:
20 Clean Pull
20 Deadlift
20 Wall Balls
 
(2.B:) After Bash:
Dynamic Stretch Routine 
02 June 2015 - RX
1.A: Clean 5x2 reps, 80 %
1.B: Clean Pull 4x3 reps 120% of your Clean
2.A: OTM for 10 min:
5 Hang Power Clean 60/40kg
5 Toes To Bar
 
2.B: 5 min “Fly Simulator” 
 
2.C: After Bash:
Dynamic Stretch Routine 
02 June 2015 - WOD
1.A: Clean Technique
2.A: 
10-8-6-4-2 reps For time:
Power Clean
Lateral Burpees
 
 
(2.B:) After Bash:
Double Under Technique 
01 June 2015 - RX
1.A: OTM for 10 min 
5 Chest To Bar Pull Ups
2.A: 
4 Rounds for time: 
20 Kettlebell Swings 24/16kg
20 Thrusters 30/20kg
300 m C2 Row
5-6 min Rest between rounds
 
After Bash:
Gymnastic Bridge 
  
01 June 2015 - WOD
 1.A: Pull Up Progression 
15 min Amrap
10 Kettlebell Swingar 
8 Shoulder To Overhead
40 Singel/Double Unders
 
2.B: After Bash:
Gymnastic Bridge