Visa tidigare Workout Of the Day


31 December 2015 - RX
1.A: “2015 last Workout”
For time:
 
    31 High Pull  35/25kg 
    31 Abmat Situps
    31 Pull Ups (Assisted Pull Ups)
    31 Push Press 35/25kg 
31whY not do synchronised Burpees
 
  31 kNees to Elbows
    31 Everybodw waits for each other for synchronised Burpees
    31 Wall Balls 10/8kg
 
31 whY not do synchronised Kettlebell Swings 24/16kg
     31 Everybodw use all the c2 for totally 2016 m on each C2
     31 Air Squat 
     31 Ring Pull Ups (Ring Row/Assisted Bar Pull Ups)
     31 Synchronised Burpee Thrusters 35/25kg
 
2.B:After Bash:
Hugs and kisses
 
30 December 2015 - RX
1.A: Handstand Progression 
2.A: Death By Clean & Jerk 50%BW
“Death by Clean & Jerk”
1 C&J on the min. every minute, adding 1 C&J each minuet and continue to add 1 C&J each round until you can no longer continue. (if you get to minuet/round 15 and you only complete 14 of the required 15 C&J, then you are done and your score is 14+14)
 
2.B:After Bash:
Skin the Cat 
30 December 2015 - WOD

1.A: Power Clean 5x1 reps

2.A: E2MOTM for 20 min

- 15 Wall Balls
- 5 Clean Pull, 5 Lateral Burpees
 

2.B:After Bash:

Skin the Cat

29 December 2015 - RX
1.A: Deadlift 5x5 reps 90% 1RM
2.A: “Long Cycle”
10 min Amrap of 
Kettlebell Clean & Jerk 24/16kg
2.B: 6 min Amrap of:
Turkish Get Up
 
2.B:After Bash:
Gymnastic Plank 3xmax 
29 December 2015 - WOD
1.A: Pull Up Progression
2.A: “Cindy”
20 min Amrap of
5 Pull Ups
10 Push Ups
15 Air Squats
 
2.B:After Bash:
Hollow 5x1 min 
28 December 2015 - RX
1.A: Snatch Technique
2.A: For Time:
30 Snatch 40/30kg
20 Clean & Jerk 40/30kg
10 Thrusters 40/30kg
50 Box Jumps 60/50cm
 
2.B:After Bash:
Handstand Walk 
28 December 2015 - WOD
 1.A: Clean Technique
2.A: 21-15-9 reps for time:
Wall Balls
Box Jumps
Kettlebell Clean & Jerk 
 
2.B:After Bash:
Skin the Cat
26 December 2015 - RX
Bas 2015-12-26
1.A: Snatch Technique  
2.A: OTM for 10 min 
3 Position Snatch
2.B: “Jackie”
1000 m C2
50 Thrusters 20kg
30 Pull Ups
 
2.B:After Bash:
Skin the Cat 
25 December 2015 - RX
1.A: Clean Technique
2.A: 25 min Amrap:
25 Wall Balls
25 Burpees
25 Toes To Bar
 
2.B:After Bash:
Turkish Get Ups 
24 December 2015 - RX
1.A: “12 DAYS OF CHRISTMAS WOD”
*After completing the first movement go back to 1 and begin again adding a new movement each round.
There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 FS, then 1 Clean + 2 FS + 3 Bar MU. etc.
1 Clean & Jerk (60/40 kg or Weight appropriate )
2 Front Squat (60/40kg kg or Weight appropriate)
3 Muscle-ups (Pull Ups/Assisted Pull Up)
4 Burpee Box jump 60/50cm 
5 Squat snatch (60/40kg or Weight appropriate) 
6 Deadlift (60/40 kg or Weight appropriate)
7 Burpee Pull Ups
8 Handstand push ups (Push Press Weight appropriate)
9 Wall balls 10/8kg
10 CTB pull ups (Pull Ups/Assisted Pull Up)
11 Burpees
12 Lunges (60/40kg or Weight appropriate)
 
2.B:After Bash:
Presents  
23 December 2015 - RX
1.A: Kipping Pull Up tech.
2.A: 10 min Amrap:
5 Pull Ups
10 Deadlift 60/40kg
15 Wall Balls 10/6kg
 
2.B:After Bash:
Scorpion  
23 December 2015 - WOD
1.A: Handstand Tech.
2.A: 2 Rounds of:
500 m c2 
50 Double/singel Unders
50 Kettlebell Swings 24/16kg
50 Thrusters 20/15kg
 
2.B:After Bash:
Scorpion  
22 December 2015 - RX
1.A: One Leg Deadlift
1.B: 6 Rounds of:
1 min Hollow Position
1 min Kettlebell Overhead Lock out 24+24/16+16kg
1 min Gymnastic Plank
1 min Ring/Bar L Hold
1 min rest
 
 
2.B:After Bash:
Turkisg Get Ups
 
22 December 2015 - WOD
1.A: Front Rack Split Squat 5x10 reps Weight appropriate
1.B: “Bring Sally Up”
30/20kg
2.A: 5 Rounds of:
45 sek Hollow 
15sek rest
45 sek Superman Position
15 sek rest
 
2.B:After Bash:
Scorpion  
21 December 2015 - RX
1.A: Snatch Technique 5x1 85%1RM
1.B: “Open 14.1” 
10min Amrap of:
30 Double Unders 
15 Snatch 35/25kg
 
2.B:After Bash:
Turkisg Get Ups 
21 December 2015 - WOD
1.A: Clean Technique
1.B: 10 min Amrap:
1 Power Clean (40/30kg)
1 Front Squat (40/30kg)
1 Push Press (40/30kg)
1 Front Squat (40/30kg)
 
2.B:After Bash:
Skin the Cat 
19 December 2015 - RX
1.A: Clean & Jerk 5x4 rep Touch & Go Weight appropriate
1.B: “Duo”
For time:
4000 m C2
50 Deadlift 50/35kg
50 Pull Ups
50 Hang Power Clean 50/35kg
50 Toes To Bar
50 Shoulder To Overhead 50/35kg
50 Back Squat 50/35kg
(1 person ror, den andra börjar mata av DL, byt av varandra hur ni vill men DL måste vara klara innan ni går vidare till PU osv, när 4000 m är klara I C2 är det bara att ta sig I mål där BS är det sista momentet, men alltid 1 person som jobbar med skivstången) 
 
 
2.B:After Bash:
Cartwheels 
19 December 2015 - WOD
1.A: Pull Up Progression
1.B: 20 min Amrap:
30/60 Double/Singel Unders
5 Wall Climb
10 Box Jumps
10 Kettlebell Snatch 
 
2.B:After Bash:
Cartwheels 
18 December 2015 - RX
1.A: One Leg Deadlift 5x5 Weight appropriate
1.B: Finnen 5x5reps 
2.A: OTM for 10 min:
5-10 Wall Balls
2.B: OTM for 10 min:
5 Power Clean 40/30kg
5 Front Squat 40/30kg
5 Burpees
 
2.B:After Bash:
Turkish Get Ups 
18 December 2015 - WOD
1.A: Clean tech.
2.A: “Scaled Grace”
For time: 30 Clean & Jerk Weight appropriate (61/40kg)
2.B: 5 min Amrap:
Kettlebell Clean & Jerk 16/12kg
 
2.B:After Bash:
Gymnastic Bridge 
16 December 2015 - RX
1.A: “Linda” 
For time:
10-9-8-7-6-5-4-3-2-1 reps 
Deadlift 150%BW/125%BW
Bench Press BW/75%BW
Clean 75%BW/65% BW
 
2.B:After Bash:
500 m C2 
16 December 2015 - WOD
1.A: Pull Up Progression
2.A: 5 Rounds of:
1 min Hollow Position
1 min Kettlebell Overhead Lock out
1 min Superman Position
1 min Ring/Bar L Hold
1 min rest
 
2.B:After Bash:
Headstand 
15 December 2015 - RX
1.A: Clean & Jerk 5x2 85% 1 RM
2.A: For time:
100 Wall Balls
2 min rest
100 Double Unders
2 min rest
100 Kettlebell Swings 24/16kg
2 min rest
2xmax reps Hollow Position 
 
2.B:After Bash:
Handstand Walk 
15 December 2015 - WOD
1.A: Front Squat 5x3 reps (90%1 RM)
3 rounds max reps:
1 min Push Press 30/20kg
1 min Lunges 30/20kg
1 min Double/Singel Unders
1 min rest
 
2.B:After Bash:
Skin the Cat
14 December 2015 - RX
1.A: Kettlebell Snatch 5x10 reps Weight appropriate
1.B: Turkish Get Up 10x1 reps  
2.A: For time:
10-8-6-4-2 reps of:
Deadlift 120kg
Box Jump Over 80/60cm
Strict Pull Ups
 
2.B:After Bash:
Hollow 3x1min 
14 December 2015 - WOD
 1.A: Clean tech.
1.B: OTM for 10 min
3 Position Clean
2.A: 6 min Amrap of:
6 Heavy Kettlebell Swings
6 Goblet Squats
2 min rest
2 min Max reps of Burpee Box Jump Over
 
2.B:After Bash:
Scorpion 
12 December 2015 - RX
1.A: Clean & Jerk 5x1 reps 100% 1RM Test
1.B: “Elizabeth”
For time: 21-15-9 reps of
Squat Clean 61/40kg
Ring Dips
 
2.B:After Bash:
Cartwheels 
12 December 2015 - WOD
1.A: Clean tech.
2.A: OTM for 10 min
3 Position Clean Weight appropriate
2.B: For time:
“Duo”
For time:
50 Box Jumps
50 Push Ups
50 Deadlift (60/40kg)
Max reps Burpees
>Time Cap 14 min<
 
2.B:After Bash:
Cartwheels 
11 December 2015 - RX
1.A: One Leg Deadlift 5x10 reps Weight appropriate
1.B: Finnen 3x6 reps
2.A: OTM for 10 min
3-5 strict Pull Ups
1-3 Wall Climb
2.B: For time:
50 Power Snatch 30/20kg
 
2.B:After Bash:
1000 m C2 
11 December 2015 - WOD
1.A: Front Squat 5x5 Weight appropriate
2.A: 3 Rounds For time:
30 Double/60 Singel Unders
10 Thrusters 
5 Pull Ups
 
2.B:After Bash:
Handstand 
09 December 2015 - RX
1.A: Push Press/Jerk Tech.
2.A: “Diane”
21-15-9 reps of
Deadlift 100/70kg
Handstand Push Ups (Scaled: Push Press)
 
2.B:After Bash:
Glute & Ham stretch 
09 December 2015 - WOD
1.A: One Leg Deadlift 5x10 reps Weight appropriate
2.A: 5 Rounds of:
1 min Hollow Position
1 min Kettlebell Overhead Lock out
1 min Superman Position
1 min Ring/Bar L Hold
1 min rest
 
2.B:After Bash:
Shoulder stretch 
08 December 2015 - RX
1.A: Kettlebell Snatch 5x10 reps Weight appropriate
1.B: Kettlebell Clean & Jerk 5x10 reps Weight appropriate
2.A: 10 min Amrap:
8 Hang Power Snatch Weight appropriate
8 Lunges
8 Toes To Bar
 
2.B:After Bash:
Turkish Get Ups 
08 December 2015 - WOD
1.A: Pull Up Progression
1.B: Biceps Curl 2x max reps
2.A: 5 Rounds for time:
8 Thrusters 30/20kg
8 Kettlebell Swings
8 Burpees
200 m C2 row
Rest 3 min between Rounds 
 
2.B:After Bash:
Skin the Cat 
07 December 2015 - RX
1.A: Clean & Jerk 5x1 80-95% 1 RM
1.B: Split Jerk 5x2 Weight appropriate
2.A: 3 Rounds For time:
50 Wall Balls
25 Pull Ups
 
2.B:After Bash:
Skin the Cat 
07 December 2015 - WOD
1.A: Clean tech.
2.A: 10 min Amrap:
1-2-3-4-5-6-7-8-9… continue the sequence
Clean 40/30kg
Push Ups on Bar
Jack Knife Situps
 
2.B:After Bash:
Hollow & Superman position 5x30 sek 
05 December 2015 - RX
1.A: Kettlebell Snatch Tech.
2.A: “RKC Kettlebell Snatch Test”
For time: 100 Kettlebell Snatch 24/16kg (Alt. 16/12kg)
(5 min Time cap)
 
2.B: 5 Rounds (1 min vila mellan varven) 
30 Kettlebell Swings 24/16kg
(Hinner du inte under 1 min gör du resterande I Burpees)
 
2.B:After Bash:
Handstand Walk
05 December 2015 - WOD
1.A: Kettlebell Snatch Tech.
2.A: 2 Rounds, 1 min maxreps of:
Kettlebell Snatch
Goblet Squat
Kettlebell Swing
Taters 
1 min rest
 
2.B:After Bash:
Windmill  
04 December 2015 - RX
1.A: One Leg Deadlift 5x5 reps Weight appropriate
2.A: 5 min Amrap:
5 Deadlift BW
10 Push Ups On Bar
15 Lateral Jumps
2 min rest
5 min Amrap:
5 Hang Power Clean 75%BW/50%BW
10 Jumping Squats
15 Situps
2min rest
3 min Amrap:
5 Thrusters 50%BW/40%BW
8 Push Ups
 
2.B:After Bash:
Gymnastic Bridge 
04 December 2015 - WOD
1.A: Pull Up Progression
2.A: Tabata this:
Clean Pull 30/25kg
Thrusters 30/25kg
Push Press 30/25kg
Front Squat 30/25kg
 
 
2.B:After Bash:
Strict Toes To bar 3xmax reps 
02 December 2015 - RX
1.A: Clean & Jerk 5x1 reps 90% 1RM
1.B: OTM for 10 min
1 Power Clean- 1 Hang Squat Clean- 1 Push Jerk- 1 Split Jerk 
2.A: For time:
500 m C2 Row
50 Pull Ups
50 Burpees
50 Medball Box Step up 10/8kg 60/50cm
 
2.B:After Bash:
Handstand 
02 December 2015 - WOD
1.A: Front Rack Split Squat 3x10 reps Weight appropriate
1.B: Front Squat 3x5 reps 75% 1RM
2.A: “Mini Sissy test”
For time: 
1/9-2/8-3/7-4/6-5/5-4/6-3/7-2/8-1/9 reps of:
Kettlebell Swings
Burpees
 
2.B:After Bash:
Handstand  
01 December 2015 - RX
1.A: Kettlebell Snatch Tech
1.B: Turkish Get Ups 5x1 Weight appropriate
2.A: “SC My And My Bell”
5 Rounds For time:
10 Lagom Kettlebell Swings 32/24kg (40/32)
10 Goblet Squat 32/24kg (40/32)
>Every time kb drops to the floor, you do 3 Burppes<
>Time Cap 6 min<
 
2.B:After Bash:
Strict Toes To Bar 
01 December 2015 - WOD
1.A: Clean Tech 
1.B: Hang Squat Clean 5x3 reps weight appropriate
2.A: 12 min Amrap:
6 Deadlift
6 Box Jump Over
12 Wall Balls
 
2.B:After Bash:
Handstand