Visa tidigare Workout Of the Day


31 May 2016 - RX
1.A: Shoulder press Test, 2x3 reps 100%, 2x2 reps 100%, 2x1 reps 100%
2.A: 2 rounds For time:
15 Power Clean BW/75%BW
30 Double Unders
45 Wall Balls 10/6kg
 
3.A: After Bash
Shoulder Stretch 
31 May 2016 - WOD
1.A: Front Squat Test, 2x3 reps 100%, 2x2 reps 100%, 2x1 reps 100%
2.A: OTM for 15 min
10 Wall Balls 10/6kg (No bro reps)
 
3.A: After Bash
Finnen 5x5 reps 
30 May 2016 - RX
1.A: Front Squat Test, 2x3 reps 100%, 2x2 reps 100%, 2x1 reps 100%
2.A: “Burpee Challenge”
For time: 100 Burpees
(6 min time cap)
 
3.A: After Bash
500 M c2 
30 May 2016 - WOD
1.A: Shoulder press Test, 2x3 reps 100%, 2x2 reps 100%, 2x1 reps 100%
2.A: For time: 21-15-9 reps of:
Kettlebell Swings
Push Press 40/30kg
 
3.A: After Bash
Double under maxreps  
28 May 2016 - RX
1.A:  Power Snatch 5x1 reps 100%
“Regionals 15.6 ”
5 Rounds for time: 
25 Cal row 
16 Chest To Bar Pull Ups
9 Handstand Push Ups (RX Strict HSPU)
16 min Time cap
 
3.A: After Bash
Hugs & Love 
28 May 2016 - WOD
1.A: Deadlift 5x1 reps 95%
2.A: 2 rounds For time:
500 Singel Unders
40 Burpees
30 Thrusters 35/25kg
20 OH Lunges 35/25kg
10 Clean & Jerks 35/25kg
 
3.A: After Bash
Hugs & Love 
27 May 2016 - RX
1.A:  Shoulder Press 6x5 reps
2.A: 20 min Amrap:
15 Wall Balls
15 Toes To Bar
15 Deadlift 60/40kg
 
3.A: After Bash
Gymnastic Plank 
27 May 2016 - WOD
1.A: Front Squat 5x3 reps 
2.A: 6 rounds for time:
8 Kettlebell Swings 32/24kg
6 Burpee Box Jumps
6 min Time Cap
 
3.A: After Bash
Tabata Situps 
25 May 2016 - RX
1.A: Front Squat 6x5 reps
2.A: For time:
1 min Max reps of Squat Clean Thrusters 40/30kg
1 min rest
1 min Max reps of Squat Clean Thrusters 50/35kg
1 min rest
1 min Max reps of Squat Clean Thrusters 60/40kg
1 min rest
3 min Maxreps of Clean & Jerk 60/40kg
 
3.A: After Bash
Strict Toes To Bar
3x max reps 
25 May 2016 - WOD
1.A: Deadlift 6x3 reps
1.B: Finnen 3x5 reps
2.A: “Little Grace”
For time: 30 Clean & Jerk 40/30kg
6 min Time cap 
 
3.A: After Bash
500 m C2 row 
24 May 2016 - RX
1.A: Pull Ups 6x5 reps
1.B: Kipping Pull Ups 3x10 reps 
2.A:  For time:
25 Power Snatch 35/25kg
25 Pull Ups
25 Thrusters 35/25kg
25 Pull Ups
25 Overhead Squat 35/25kg
 
3.A: After Bash
Biceps Curls 3x6 reps 
24 May 2016 - WOD
1.A: OTM for 12 min
5 Pull Ups/Pull Up assistent 
2.A: For time:
Ner för trapper till utgång och tillbaka 10/6kg
25 Wall Balls 10/6kg
Ner för trapper till utgång och tillbaka 10/6kg
25 Overhead Lunges 10/6kg
Ner för trapper till utgång och tillbaka 10/6kg
25 Medball Squat Clean
Ner för trapper till utgång och tillbaka 10/6kg
25 Wall Balls 10/6kg
 
3.A: After Bash
Hollow Rock 
23 May 2016 - RX
1.A:  Deadlift 5x5 reps 
2,A: 10 min Amrap:
8 Squat Clean 50/35kg
8 Box Jumps Over
8 Handstand Push Ups
 
3.A: After Bash
Shoulder Stretch
 
23 May 2016 - WOD
 1.A:Shoulder Press 6x3 reps
1.B:Snatch Press 3x6 reps
2.A: OTM for 12 min:
3 Clean & Jerk
6 Lateral Burpees
 
 
2.A: After Bash
Jack Knife Situps 3x max reps
21 May 2016 - RX
1.A:  Clean & Jerk 5x1 reps 90%
2.A:”WRO 16.1”
”Trio” For time:
21-15-9 reps of
Thrusters 60/40kg
Pull Ups
Then:
30 Snatch 60/40kg
30 Clean & Jerk 60/40kg
 
3.A: After Bash
Turkish Get ups 5x1 reps 
21 May 2016 - WOD
1.A: Handstand tech.
1.B: “Randy”
for time:
75 Snatch 35/25kg
 
3.A: After Bash
Headstand 
 
20 May 2016 - RX
1.A: OTM for 10 min:
2 Squat Clean- 2 Front Squat
2.A: OTM to failure:
5 Pull Ups
5 Thrusters
5 Burpees
 
3.A: After Bash
Strict toes To Bar 3xmax reps
 
20 May 2016 - WOD
1.A: Pull Up Progression
2.A: 10 Rounds for time:
1-5 pull ups
5 Burpees
5 Clean & Jerk 50/35kg
3.A: After Bash
Gymnastic plank 
18 May 2016 - RX
1.A: Deadlift 5x5 reps 85%
2.A: "Duo"
5 Pull Ups
10 Push Ups
15 Air Squat
Max reps of Lunges
 
3.A: After Bash
Biceps Curls  
18 May 2016 - WOD
1.A: Shoulder Press 5x5 reps 85%
1.B: Push Press 3x5 reps 
2.A: OTM for 15 min:
15 Kettlebell Swings 24/16kg
Max reps of Wall Balls 9/6kg
 
3.A: After Bash
Turkish Get ups 5x1 reps
 
17 May 2016 - RX
1.A: Shoulder press 5x5 reps 85%
1.B: Lateral Flys 3x8 reps 
2.A: 12 min Amrap:
3 HSPU
6 Burpees
9 Deadlift 80/60kg
 
3.A: After Bash
Hollow Rock 5x20 sek  
17 May 2016 - WOD
1.A: Front Squat 5x5 reps
2.A:  5 Rounds for time:
10 Thusters 40/30kg
10 Lateral Burpees
 
3.A: After Bash
Handstand 
16 May 2016 - RX
1.A: OTM for 16 min
5 Front Squat 85% 
2.A: E4M for 16 min:
500 m C2
10 Lateral Box jumps
10 Kettlebell Swings 32/24kg
Max reps of Power Clean 70/55kg
 
3.A: After Bash
Handstand Walk 
16 May 2016 - WOD
1.A: Pull Up Progression
2.A: 15 min Amrap:
5 Pull ups/ring Rows
10 Push Press 30/20kg
15 Front squat 30/20kg
 
3.A: After Bash
Biceps Curls 
14 May 2016 - RX
1.A:  Front Squat Test 3x1 reps 100%
“Open 14.4”
14 min Amrap:
60 Cal Row
50 Toes To Bar
40 Wall Balls 9/6 kg (No Bro reps)
30 Clean 61/40kg
20 Muscle Ups  
 
3.A: After Bash
Hugs & Love 
14 May 2016 - WOD
1.A: Front Squat 6x3 reps
2.A: “Duo”
E4M for 20 min: 
20 Thrusters 30/20kg
15 Lateral Burpees
10 Pull Ups
Max Cal Row
 
3.A: After Bash
Handstand  
13 May 2016 - RX
1.A:  Power Clean 6x1 reps
2.A: 6 Rounds for time:
50 Double Unders/100 Singel Unders
12 Deadlift 50/35kg
8 Hang Power Clean
6 Thrusters
 
3.A: After Bash
Gymnastic Plank 
13 May 2016 - WOD
1.A: Pull Up Progression
2.A: 21-15-9 reps of:
Hang Power Clean 40/30kg
Burpees
Push Press 40/30kg
 
3.A: After Bash
Headstand  
11 May 2016 - RX
1.A: Weighted Pull Up 6x2 reps
2.A: “Death By Pull Ups”
With a continuously running clock do 1 pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute… continuing as long as you are able..
 
3.A: After Bash
Shoulder & Back Stretch 
 
 
11 May 2016 - WOD
1.A: Deadlift 6x3 reps
1.B: Finnen 3x5 reps
2.A: 8 Rounds of:
10 m OH Walk 16+16/12+12kg
8 Front Squat 16+16/12+12kg
10 m Rack Hold Walk 16+16/12+12kg
8 Clean & Jerk 16+16/12+12kg
 
3.A: After Bash
Turkish Get Ups 5x1 reps 
10 May 2016 - RX
1.A: Deadlift 6x2 reps
1.B: One Leg Deadlift 3x6 reps 
2.A:  OTM for 18 min:
Min1: 1 Kettlebell Swing- 1 Front Squat 32+32/24+24kg
Min 2: 2 Kettlebell Swing- 2 Front Squat 32+32/24+24kg
Min 3: 3 Kettlebell Swing- 3 Front Squat 32+32/24+24kg
Start from 1
 
3.A: After Bash
500 mC2 row 
10 May 2016 - WOD
1.A: OTM for 20 min
Min1 : 3 Pull Up
Min2: 15 Abmat Situps
2.A:  ”Tabata Ring Rows/KB Row/” 
 
3.A: After Bash
Hollow Rock 
09 May 2016 - RX
1.A:  Power Snatch 6x1 reps
2,A: 30-20-10 reps For time:
Wall Balls (no bro reps)
Toes To Bar
Box Jumps 75/60cm
 
3.A: After Bash
Shoulder Stretch 
09 May 2016 - WOD
1.A:Shoulder Press 6x3 reps
1.B:Snatch Press 3x6 reps
2.A: “Bring Sally Up STOHA” 16+16/12+12kg
2.B: Double Unders tech. /Fly Simulator
 
3.A: After Bash
Gymnastic Bridge  
07 May 2016 - RX
1.A:  Power Clean 6x1 reps
2.A: “MK Open 16.3 Team”
Team of 4 pers
For time: 5000m C2 row 
(Time Cap 18 min)
2.B: “Team”
50 Wall Balls 9/6kg
50 Deadlift 80/60kg
50 Snatch 50 & 35Kg (2 Barbells per team)
50 Thrusters 50 & 35Kg (2 Barbells per team)
>OTM 3 Burpees< 
 
 
3.A: After Bash
Turkish Get ups 5x1 reps 
07 May 2016 - WOD
1.A: Deadlift 6x3 reps
1.B: “Finnen” 3x5 reps
2:A: For time:
60 Cal Row
50 Deadlift 50/35kg
40 Lateral Burpees
30 Wall Balls
20 Shoulder To Overhead Anyhow 50/35kg 
 
 
3.A: After Bash
Headstand  
06 May 2016 - RX
 1.A: OTM for 16 min:
Min 1: 2 Front Squat
Min 2: 2 KB Shoulder Press
2.A: E2M to failure:
4 Clean & Jerk 40/30kg+
(Increase weight every 2 min, 10kg+)
2.B: 500 m C2 row
 
 
3.A: After Bash
Strict toes To Bar 3xmax reps
06 May 2016 - WOD
1.A: Pull Up Progression
2.A: 10 Rounds for time:
4 Power Clean 40/30kg
8 Box Jumps
12 Situps
 
 
3.A: After Bash
Gymnastic plank 
05 May 2016 - WOD
1:A "little Miyagi”
 
For Time
 
30 Deadlifts 40/30kg
30 Kettlebell Swings 24/16kg
30 Push-Ups
30 Clean-and-Jerks 40/30kg
30 Jumping Pull-Ups
30 Kettlebell Taters 24/16 kg
30 Box Jumps 
30 Push Press 40/30kg
30 Knee-to-Elbows/Knee Raise
30 Double-Unders/Singel Unders

2.A: 
After bash
Hugs and love
04 May 2016 - RX
1.A: Power Snatch 6x1 reps
2.A: “Open 13.1”
For time:
40 Burpees 
30 Snatch 35/25kg (sc 20/15kg)
30 Burpees
30 Snatch 61/40kg (sc 35/25kg)
20 Burpees
30 Snatch 75/45kg (sc 45/35kg)
10 Burpees
Amrap Snatch 95/55kg (sc 55/40kg)
>17 min time cap<
 
3.A: After Bash
Handstand 
04 May 2016 - WOD
1.A: Shoulder Press 6x3 reps
1.B: Push Press 3x5 reps 
2.A: OTM to Failure:
7 Thrusters 35/25kg
7 Box Jumps
7 Burpees
 
3.A: After Bash
Turkish Get ups 5x1 reps 
03 May 2016 - RX
1.A: Front Squat 6x2 reps
1.B: Lunges 3x6 reps
2.A: Complete as many reps as possible in 10 min:
3-6-9-12-15-18-21…. Reps of
Clean 60/40 kg
Toes To Bar
 
3.A: After Bash
Hollow Rock 5x20 sek  
03 May 2016 - WOD
1.A: Front Squat 6x3 reps
2.A:  5 Rounds for time:
10 Shoulder To Overhead 35/25kg
10 Kettlebell Swings 24/16kg
10 Goblet Squat 24/16kg
 
3.A: After Bash
Handstand 
02 May 2016 - RX
1.A: OTM for 16 min
Min 1: 2 Weighted Pull Ups
Min 2: 2 KB Shoulder Press
2.A: OTM for 15 min:
5 Hang Power Snatch 50/35
4 Lateral Burpees
20 Double Unders
 
3.A: After Bash
Gymnastic Bridge  
02 May 2016 - WOD
1.A: Pull Up Progression
2.A: 1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1 reps For time:
Pull Ups
Situps
Wall Balls
 
3.A: After Bash
Headstand