Visa tidigare Workout Of the Day


30 April 2016 - RX
1.A: Deadlift 5x1 reps 
 2.A: “MK Open 16.4”
“Duo” For time:
2 Rounds of:
21 Kettlebell Swings 32/24kg
21 Goblet Squats
Then 2 Rounds of:
15 Lateral Burpees
15 Chest To Bar Pull Ups
Then 2 Rounds of:
9 Deadlift 140/90kg
9 Bar Muscle Ups
 
3.A: After Bash:
Hugs and Love 
30 April 2016 - WOD
1.A: Deadlift 6x3 reps
2.A:  For time:
9/1-8/2-7/3-6/4-5/5-4/6-3/7-2/8-1/9 reps of:
Deadlift
Wall Balls
 
 
 
3.A: After Bash:
Handstand
 
29 April 2016 - RX
1.A: OTM for 10 min: 
1 Power Clean
2 Front Squat
1 Hang Squat Clean
2.A:5 Rounds for time:
15 Toes To Bar
15 Wall Balls 9/6kg
 
3.A: After Bash:
500 C2 row 
 
29 April 2016 - WOD
1.A: Shoulder Press 6x3 reps
1.B: Dips 3xMax reps
2.A: OTM to Failure:
5 Shoulder To Overhead 40/30kg
10 Kettlebell Swings 24/16kg
5 Lateral Purpees
 
3.A: After Bash:
Shoulder Stretch 
27 April 2016 - RX
1.A: OTM for 16 min: 
Min 1: 2 Weighted Pull Ups
Min 2: 2 Deadlift
2.A: “Grace”
For time: 30 Clean & Jerk 61/40kg
 
3.A: After Bash:
Max reps of Strict Toes To bar  
27 April 2016 - WOD
1.A: Pull Up Progression (6x3 reps)
21-15-9 reps for time:
Shoulder To Overhead 40/30kg
Lateral Box Jumps
 
3.A: After Bash:
Biceps Curls 
26 April 2016 - RX
1.A: Power Clean 5x1 reps 
2.A: E4M for 16 min
300 m C2 row
15 Kettlebell Swings 24/16kg
10 Lateral Box Jumps
Max reps of Double Unders
 
3.A: After Bash:
Handstand Walk 
26 April 2016 - WOD
1.A: Deadlift 6x3 reps
1.B: Finnen 3x5 reps
2.A:10 rounds For time:
30 Double/Singel Unders
15 Air Squat
15 Situps
 
3.A: After Bash:
Hollow Rock 
25 April 2016 - RX
1.A: OTM for 16 min:
Min 1: 2 Front Squat 
Min 2: 2 KB Shoulder Press
2.A: 15-12-9-6 reps For time:
Squat Clean 50/35kg
Shoulder To Overhead 50/35kg
Lateral Burpees 
 
3.A: After Bash:
KB Windmill  
25 April 2016 - WOD
1.A: Shoulder Press 6x3 reps
1.B: Push Press 3x5 reps
2.A:For time:
60 Cal Row
50 Goblet Squat 24/16kg
40 Kettlebell Swings 24/16kg
30 Kettlebell Clean & Jerk 24/16kg
20 Burpees
10 Wall Climbs
 
3.A: After Bash:
Gymnastic Bridge 
23 April 2016 - RX
A. “Daniel”-ish
50 Pull-Ups
400m row
21 Thruster - 42,5/30kg
800m row
21 Thruster - 42,5/30kg
400m row
50 Pull-Ups
23 April 2016 - WOD
A. “Daniel"ish- scaled version
40 Ring Row
400m row
16 Thruster
800m row
16 Thruster
400m row
40 Ring Row
22 April 2016 - RX
1.A: Deadlift Test 3x1 1RM Max
1.B: “Diane”
21-15-9 reps for time:
Deadlift 102/70kg
Handstand Push Ups
 
2.B:After Bash:
Cartwheels 
22 April 2016 - WOD
1.A: Bench Press 5x6 reps 
1.B: 20 min Amrap:
Max reps of Bench Press 50%BW
300 Singel Unders 
>4 Burpees in Everey Break in Singel Unders<
 
2.B:After Bash:
Cartwheels
 
21 April 2016 - RX
1.A: Shoulder Press Test 3x1 1RM Max
2.A: OTM for 10 min:
10 Wall Balls
2.B: OTM for 10 min:
7 Power Snatch 40/30kg
7 Lateral Burpees
 
2.B:After Bash:
Turkish Get Ups 
21 April 2016 - WOD
1.A: Pull Up Progression
2.A: Cash in with 500 C2 row
5 Rounds of 
10 Pull Ups
10 Kettlebell Swing
30 Double/Singel Unders
3 Wall Climb
 
2.B:After Bash:
Gymnastic Bridge 
20 April 2016 - RX
1.A: Front Squat Test 3x1 1RM Max
2.A: “San Francisco Crusher”
For time:
30 Back Squat 102/70 kg
1000 m C2 row 
 
2.B:After Bash:
Glut & Ham stretch  
20 April 2016 - WOD
1.A: Shoulder Press 5x6 reps 
2.A: 15 min Amrap of:
7 Shoulder To Overhead 40/35kg
12 Deadlift 40/35kg
17 Box Jumps
22 Situps 
 
2.B:After Bash:
Headstand
 
19 April 2016 - RX
1.A: Weighted Pull Ups Test 3x1 1RM Max
2.A: For time:
E4M for 12 min
15 Thrusters
15 Burpees
15 Box Jumps
15 Cal Row 
 
2.B:After Bash:
Handstand Walk 
19 April 2016 - WOD
1.A:Deadlift 5x6 reps 
“Duo”
60 Clean & Jerk 50/35kg
40 Deadlift 50/35kg
30 Shoulder To Overhead 50/35kg
>3 Burpees OTM<
 
2.B:After Bash:
Skin the Cat 
18 April 2016 - RX
1.A: Front Squat 3x3 reps 
1.B: Overhead Squat 5x3 reps  
2.A: For time:
21-15-9 reps of:
Overhead Squat 40/30kg
Pull Ups
 
2.B:After Bash:
Hollow 3x1min
 
18 April 2016 - WOD
1.A: Pull Up Progression
1.B: Biceps Curl 5x5
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  
16 April 2016 - RX
1.A: Front Squat 6x3 reps
1.B: Lunges 3x12 reps
2.A: “Angie”
For time:
100 Pull Ups
100 Push Ups
100 Situps
100 Air Squats 
 
2.B:After Bash:
Cartwheels 
16 April 2016 - WOD
1.A: Pull Up Progression
2.A: 5 Rounds of:
45 Sek Hollow Position
15 sek rest
45 sek Kettlebell Overhead Lock out
15 sek rest
45 sek Superman Position
15 sek rest
45 sek Ring/Bar L Hold
1 min rest
 
 
2.B:After Bash:
Cartwheels 
15 April 2016 - RX
1.A: Deadlift 6x3 reps
1.B: Finnen 5x5 reps
2.A: OTM for 10 min
1 Deadlift- 1 Power Clean- 1 Front Squat
Increase weight each rounds
2.B: For time:
30 Thrusters 50/30kg 
 
2.B:After Bash:
500 m C2 
15 April 2016 - WOD
1.A: Bench Press 5x6 Weight appropriate
2.A: 3 Rounds For time:
Max reps of Pull Ups/Ring Rows
Max reps of Push Ups
500 m C2 row
Rest 4 min between Rounds 
 
2.B:After Bash:
Gymnastic Bridge
 
13 April 2016 - RX
1.A: Shoulder Press 6x3 reps
1.B: Strict Handstand Push Ups 3x max reps 
2.A: For time:
3 Rounds of Cindy
15 Power Snatch 50/35kg
3 Rounds of Cindy
15 Clean & Jerk 50/35kg
 
2.B:After Bash:
Shoulder& Back Stretch 
13 April 2016 - WOD
1.A: Deadlift 5x6 reps 
1.B: Finnen 5x5 reps
2.A: “Duo”
For time:
200 m C2
20 Thrusters 40/30kg
300 m C2 
30 Clean 40/30kg
400 m C2
40 Burpees
500 m C2
50 Hangs Power Snatch 40/30kg
 
2.B:After Bash:
Shoulder stretch 
12 April 2016 - RX
1.A: Front Squat 6x3 reps 
1.B: Overhead Squat 4x5 reps
2.A: 2 Rounds 2 min Max reps of:
Wall Balls
Box Jumps
Clean 50/35kg
Cal Row
 
2.B:After Bash:
Turkish Get Ups 
12 April 2016 - WOD
 1.A: Shoulder Press 5x6 reps
1.B: Push Press 3x6 reps
2.A: 5 Rounds for time:
30 Steps of Overhead Walk 16+16/12+12kg
10 Front Squat 16+16/12+12kg
10 Clean & Jerk 16+16/12+12kg
 
2.B:After Bash:
Shoulder Stretch
11 April 2016 - RX
1.A: Weighted Pull Up 6x3 reps
1.B: Strict Pull Up 3x max reps
1.C: Biceps Curl 3x5 reps
2.A: 
10 min Amrap of:
30 Double Unders
10 Deadlift BW
5 Lateral Burpees
 
2.B:After Bash:
Skin the Cat 
11 April 2016 - WOD
1.A: Pull Up Progression 
1.B: Biceps Curl 3x5 reps
2.A: 10 min Amrap:
1-2-3-4-5-6-7-8-9… continue the sequence
Clean 40/30kg
Push Ups on Bar
Box Jumps
 
2.B:After Bash:
Hollow & Superman position 5x30 sek 
09 April 2016 - RX
1.A: Shoulder Press 5x6 reps 
1.B: Push Press touch & go 5x5 reps
2.A: “Fran”
21-15-9 reps for time of:
Thrusters 43/30kg
Pull Ups
 
2.B: After Bash
Turkish Get Ups  
09 April 2016 - WOD
1.A: Deadlift 5x10 reps
1.B: Finnen 5x5 reps
2.A: 50/25-40/20-30/15-20/10-10/5 reps For time:
Double Unders/Singel Unders
Wall Balls
 
2.B:After Bash:
Windmill  
08 April 2016 - RX
1.A: Front Squat 5x6 reps 
1.B: Overhead Lunges 3x10 reps 
2.A: 3 Rounds For time: 
15 Overhead Squat 40/30kg
15 Hang Power Clean
15 Cal Row “All in”
2 min rest Between Rounds 
 
5 min Amrap:
8 Lunges 40/30kg
8 Lateral Burpees
8 Chest To Bar Pull Ups
 
2.B:After Bash:
Gymnastic Bridge 
08 April 2016 - WOD
1.A: Shoulder Press 4x10 reps 
1.B: Wall Climbs 5x5 reps 
2.A: Tabata this:
Kettlebell Swings 24/16kg
Jack Knife Situps
KB Clean & Jerk 24/16kg
Push Ups 
 
2.B:After Bash:
Strict Toes To bar 3xmax reps 
07 April 2016 - Introkurs
A. Skill Review
Power Clean
OH Squat

B. Complete for time (Repeat from Day 1)
60 SingleUnders
15-12-9
Air Squat/PushUp/Ring Row
60 SingleUnders
06 April 2016 - RX
1.A: Weighted Pull Ups 5x6 reps 
1.B: 3xmax reps of kipping pull ups
2.A: For time:
500 m C2 Row
30 Power Clean 60/40kg
30 Wall Balls
Max reps of Bar Muscle Ups
>10 min Time cap<
 
2.B:After Bash:
Handstand 
06 April 2016 - WOD
1.A: Pull Up Progression 
1.B: Biceps Curl 3x10 reps  
2.A: OTM for 15 min:
5 Burpees
5 Goblet Squats 24/16kg
5 Box Jumps Over 
 
2.B:After Bash:
Handstand  
05 April 2016 - RX
1.A: Deadlift 5x6 reps 
1.B: Finnen 5x5 reps
2.A: For time: 
30 Power Snatch 40/30kg
30 Overhead Squat 40/30kg
30 Overhead Lunges 40/30kg
 
2.B:After Bash:
Strict Toes To Bar 3x max reps 
 
05 April 2016 - WOD
1.A: Bench Press 4x10 reps  
1.B: Ring Push Ups 3x max reps 
2.A: “Duo”
200 m C2
20 Wall Climbs
300 m C2
30 Burpees
400 m C2
40 Push Ups
500 C2 Row
50 Shoulder Press 20/15kg
 
2.B:After Bash:
Shoulder Mobility  
05 April 2016 - Introkurs
A. Skill Review
OH Squat
Burgener WU

B. New Skills
Handstand Hold
Power Clean

C. MetCon
4 RFT
7 Deadlift
14 Hollow Rock
21 Double Unders
04 April 2016 - RX
1.A: Shoulder Press 5x6 reps 
1.B: 2 Kettlebell Strict Press 5x6 reps 
2.A: 21-18-15-12-9-6-3 reps For time:
Double Unders
Push Ups
Jack Knife Situps 
Burpees
 
2.B:After Bash:
Skin the cat 
04 April 2016 - WOD
1.A Deadlift 4x10 reps weight appropriate
2.A:
OTM for 10 min
5 Front squat Weight appropriate
5 Knee Raise/To Elbows
 
2.B: 8 min Amrap of:
5 Heavy Kettlebell Swings
10 Push Ups
15 Air Squats
 
2.B:After Bash:
Finnen 
02 April 2016 - RX
1.A: Clean & Jerk tech.  
2.A: 4 min Amrap of:
Squat Clean 100% BW/75% BW
4 min rest
4 min Amrap of:
Shoulder To Overhead Anyhow 100% BW/75% BW
4 min rest
4 min Amrap of:
3 Power Clean 100% BW/75% BW
6 Lateral Burpees
 
2.B:After Bash:
“Finnen” 
02 April 2016 - WOD
1.A: Thrusters 5x3 reps weight appropriate
2.A:
12-9-6 reps for time of:
Thruster 40/30kg
Deadlift 40/30kg
Lunges 40/30kg
 
2.B:After Bash:
500 m C2 
02 April 2016 - Introkurs
A. Skill Review
Burgener WU

B. New Skills
OH Squat
Farmers Walk
Thruster

C. 10,8,6,4,2
Thrusters
Burpee Box Jump

D. Extra-Credit (if time)
2*max Distance Heavy Farmers Walk
01 April 2016 - RX
1.A: Weighted Pull Up test 1 rep 100%
2.A: 
“Death By Strict Pull Up”
With a continuously running clock perform: 
1 Pull-up in the first 1 min, 
2 Pull-ups in the second 1 min 
3 Pull-ups in the third 1 min ... Continuing this for as long as you are able.
 
2.B: Biceps Curl 5x5 reps 
 
2.B:After Bash:
Gymnastic Plank 
01 April 2016 - WOD
1.A: Pull Up Progression
2.A: 5 Rounds of Cindy
5 Pull Ups/Ring Rows
10 Push Ups
15 Air Squats
2 min rest
4 Rounds of:
5 Burpee
10 Pull Ups/Ring Rows
2 min rest
3 Rounds of:
50 Singel Unders
25 Situps 
 
2.B:After Bash:
Gymnastic Plank