Visa tidigare Workout Of the Day


29 June 2016 - WOD
1.A: Split Jerk Tech.
1.B: OTM for 10 min: 1 Push Press- 1 Push Jerk- 1 Split Jerk
2.A: 3 Rounds for time:
200 m C2 row
50 Double Unders
25 Kettlebell Swings 24/16kg
10 Split Jerk 80% 1RM
 
3.A: After Bash
Squat Snatch Press 3x5 reps 
29 June 2016 - Road Wod
1.A:
10 minute AMRAP
15 lunges
10 pushup
15 lunges
20 situps 
28 June 2016 - WOD
1.A: Power Clean Tech.
1.B: OTM for 10 min 1 Deadlift- 1 Power Clean- 1 Hang Power Clean
2.A: 21-15-9 reps of:
Toes To Bar
Deadlift 80/60kg
Wall Balls 10/6kg
 
3.A: After Bash
Hollow Rock
 
 
27 June 2016 - WOD
1.A: OTM for 12 min 3 Squat Snatch- 2 Hang Squat Snatch- 1 Snatch Balance (30/20kg)
1.B Overhead Squat 3x3 reps 85%
2.A: 
1 Varv runt Engelska Skolan
10 Power Snatch 35/25kg
10 Pull Ups
1 Varv runt Engelska Skolan
10 Power Snatch 45/30kg
10 Pull Ups
1 Varv runt Engelska Skolan
10 Power Snatch 50/35kg
10 Pull Ups
1 Varv runt Engelska Skolan
20 Overhead Squat 50/35kg
 
 
 
3.A: After Bash
Powell Raise
 
27 June 2016 - Road Wod
1.A: 8 rounds for time
16 Weighted Situps
16 Push up
30 second Planks 
25 June 2016 - RX
1.A: Squat Clean Thruster 5x1 reps 100% 1RM
1.B: Hang Squat Clean 5x1 reps 
2.A: “Bulger”
10 Rounds for time: 
150 m run(Runt Engelska Skolan)
7 Chest To Bar Pull Ups
7 Front Squat 61/40kg
7 Handstand Push Ups 
 
3.A: After Bash
Turkish Get Ups 
25 June 2016 - WOD
1.A: Squat Clean Thruster tech.
2.A: “Duo”
1000 m C2 row
5 Varv runt Engelska Skolan
50 Wall Balls 10/6kg
4 Varv runt Engelska Skolan
50 Pull Ups/Ring Rows
3 Varv runt Engelska Skolan
50 Deadlift 80/60kg
2 Varv runt Engelska Skolan
50 Burpees
1000 m C2 row
 
3.A: After Bash
Biceps Curls 
24 June 2016 - WOD
1.A: Små Grodor 10x10 reps 
 
1.B: Maxlängd i Säckhopp 10xmaxlängd
 
2.A: "Midsommardansen"
 
Björnen sover
Dansa i en ring
Domaredansen
Du tycker du är vacker
Flickorna de små
Höga berg och djupa dalar
Jag gick mig ut en afton
Jänta å ja
Känner du Lotta min vän
Lunka på (Hopp mor Annika)
Morsgrisar är vi allihopa
Nu ska vi skörda linet idag
Och jungfrun hon går i dansen
Prästens lilla kråka
Raketen
Ritsch, ratsch, filibom bom bom
Räven raskar över isen
Sju vackra flickor i en ring
Skära, skära havre
Små fåglarna i skogen
Små grisarna
Små grodorna
Så går vi runt om ett enerissnår
Tre små gummor
Uppå källarbacken
Vi ska ställa till en roliger dans
Vi äro musikanter
Viljen I veta och viljen I förstå
 
3.A: 
Sill
Potatis
Ägg
Lax
Grillat Kött
Jordgubbar
 
3.B After Bash:
efter midnatt, spring ner till närmaste hav/sjö. Släng av kläderna och njut av årets första nakenbad 
 
22 June 2016 - RX
1.A: OTM for 10 min: 1 Squat Snatch- 1 Hang Squat Snatch- 1 High Hang Squat Snatch (Increase weight every min)
2.A: “Amanda”
9-7-5 reps for time of:
Ring Muscle Ups(Alt Bar Muscle up/Chest To Bar Pull Ups)
Squat Snatch 61/40kg (or Weight appropriate)
 
2.B: 5x10 Reps of kettlebell Snatch 24/16kg
 
3.A: After Bash
Powell Raise 
22 June 2016 - WOD
1.A: Overhead Squat 5x2 reps
1.B: Snatch Balance 5x2 reps
1.C: High Hang Squat Snatch tech
 
2.A: 20-16-10-6 reps of:
Kettlebell Swings 24/16kg
Overhead Lunges 24/16kg
 
3.A: After Bash
Powell Raise 
21 June 2016 - RX
1.A: Power Clean 5x1 reps 95%
1.B: 2 Kettlebell Swings 3x10 reps 32+32/24+24/20+20kg
 
2.A: For time:
3 Clean 75% of your Clean
6 Lateral Burpees
9 Deadlift 75% of your Clean
12 Ring Dips
15 Chest To Bar Pull Ups
12  Ring Dips
9 Deadlift 75% of your Clean
6 Lateral Burpees
3 Clean 75% of your Clean
 
 
3.A: After Bash
Strict Handstand Push Ups 2x max reps 
21 June 2016 - WOD
1.A: Power Clean Tech
1.B: OTM for 15 min: 
Min 1/4/7/10/13: 3 Deadlift 
Min 2/5/8/11/14: 2 Power Clean
Min 3/6/9/12/15: 10 Push Ups On bar
 
3.A: After Bash
1000 m Row 
20 June 2016 - RX
1.A: OTM for 10 min 1 Squat Clean- 2 Hang Squat Clean  
2.A: OTM for 21 min:
Min 1/4/7/10/13/16/19: 1-3 Ring/Bar Muscle Ups
Min 2/5/8/11/14/17/20: 3 Squat Clean Thruster 70/55kg
Min 3/6/9/12/15/18/21: 6-8 Toes To Bar
 
3.A: After Bash
Powell Raise 
20 June 2016 - WOD
1.A: 5x3 High Hang Squat Clean
1.B: 4x3 Hang Squat Clean
1.C: 3x2 Squat Clean 
 
2.A: For time:
Ner för trapper till utgång och tillbaka 10/6kg
25 Deadlift 60/40kg
Ner för trapper till utgång och tillbaka 10/6kg
25 Lateral Burpees
Ner för trapper till utgång och tillbaka 10/6kg
25 Push Ups On Bar
Ner för trapper till utgång och tillbaka 10/6kg
25 Burpee Deadlift
 
3.A: After Bash
Powell Raise 
18 June 2016 - RX
1.A: E2M for 16 min
1 Squat Snatch- 1 Hang Squat Snatch- 1 Hang Power Snatch- 1 Overhead Squat
 
2.A: TT 16.1 “Duo”
For time:
60 Double Unders
40 Lateral Burpees
20 Power Clean 70/45kg
(15 min Time cap) 
18 June 2016 - WOD
1.A: Snatch Deadlift 5x2 reps
1.B: Snatch Pull 5x2 reps
1.C: Snatch Balance 5x2 reps
 
2.A: 3 Rounds for time:
15 Kettlebell Swings 24/16kg
10 Lateral Burpees Over C2 Row
15 Cal Row
 
2.B: 3 Rounds For time: 
45 Singel Unders
35 Air Squat
25 Situps
 
3.A: After Bash
Finnen 5x3 reps
 
 
17 June 2016 - RX
1.A: Muscle Snatch 5x1 reps 
1.B: Power Snatch 5x1 reps 90%
2,A: “Isabell”
For time: 30 Snatch 61/40kg
(6 min time cap)
 
3.A: After Bash
Powell Raise 
17 June 2016 - WOD
1.A: OTM for 10 min: 1 Snatch Deadlift- 1 Snatch Pull- 1 Power Snatch 
2.A: OTM for 12 min:
Min 1/4/7/10: 30 Kettlebell Swings
Min 2/5/8/11: 30 Air Squat
Min 3/6/9/12: 5-10 Pull Ups/ring Rows
 
3.A: After Bash
Biceps Curls 
15 June 2016 - RX
1.A: Squat Clean & Jerk 5x1
2.A: 
2 min max reps of:
Pull Ups
2 min rest
2 min Max reps of:
Wall Balls 10/6kg
2 min rest
2 min Max reps of:
Clean & Jerk 60/40kg
 
3.A: 
After Bash:
500 m C2 row 
15 June 2016 - WOD
1.A: Squat Clean or Jerk tech
2.A: 4 min Max reps of:
Clean & Jerk 50/35kg
3 min rest:
4 min max reps of: 
Lateral Burpees
2 min rest
2 min 
Kettlebell Clean & Jerk 24/16kg 
14 June 2016 - RX
1.A: Power Clean tech
1.B: Box Jump max hight
2.A: 10 min Amrap:
10 Deadlift 100/70kg
30 Double Unders
10 Pull Ups
30 Double Unders
 
 
 
3.A: After Bash
Windmill 5x5 reps 
14 June 2016 - WOD
1.A: Power Clean tech
2.A: 21-15-9 reps of:
Hang Power Clean 40/30kg
Box Jumps Over
 
3.A: After Bash
Headstand
 
13 June 2016 - RX
RX 
2016-06-13
1.A: OTM for 10 min: 1 Push Press- 1 Push Jerk- 1 Split Jerk
2.A: 3 Rounds For time:
500 m C2
25 Kettlebell Swings 24/16kg
15 Overhead Squat 45/30kg
 
3.A: After Bash
Handstand Walk
 
13 June 2016 - WOD
Bas
2016-06-13
1.A: Push Jerk Tech
2.A: “Duo”
For time: 
50 Shoulder To Overhead Anyhow 40/30kg
50 Front Squat 40/30kg
50 Lunges 40/30kg 
50 Bridge Burpees
 
3.A: After Bash
Bottom Up Press 5x5 reps
 
  
11 June 2016 - RX
1.A: Squat Clean Thruster 5x1 reps 90-100%
2.A: “Duo”
For time:
10 Squat Clean Thrusters 40/30kg
10 Squat Clean Thrusters 50/35kg 
10 Squat Clean Thrusters 60/40kg 
10 Squat Clean Thrusters 70/45kg 
21 Deadlift 70/45kg
21 Lateral Burpees
15 Squat Clean 70/45kg
15 Toes To Bar
9 Clean & Jerk 70/45kg
9 Wall Climb
2000 m C2 row
 
3.A: After Bash
Powell Raise 3x10 reps 
11 June 2016 - WOD
1.A: OTM for 10 min 1 Deadlift- 1 Hang Power Clean- 1 Thruster
1.B: Squat Clean Thrusters tech. 
2.A: OTM for 15 min:
10 Wall Balls 10/6kg
 
3.A: After Bash
Gymnastic Bridge
 
10 June 2016 - RX
1.A: OTM for 10 min: 1 Squat Clean- 1 Hang Squat Clean- 1 High Hang Squat Clean
2.A: “Jackie”
For time: 
1000 m C2 row
50 Thrusters 20/15kg
30 Pull Ups 
10 June 2016 - WOD
1.A: High Hang Squat Clean Tech
2.A: 5 Rounds for time: 
10 Deadlift 40/30kg
8 Lateral Burpees
6 Pull Ups
 
3.A: After Bash
Gymnastic Bridge
 
08 June 2016 - RX
1.A: Power Snatch tech
1.B: OTM for 10 min 1 Power Snatch- 2 Hang Power Snatch
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
Handstand Walk 
08 June 2016 - WOD
1.A: Muscle Snatch tech
1.B: Hang Snatch Pull tech
2A: For time:
10 Burpees
20 Kettlebell Swings 24/16kg
30 Box Jumps
40 Situps
50 Push Press 20kg
40 Situps
30 Box Jumps
20 Kettlebell Swings 24/16kg
10 Burpees
 
 
3.A: After Bash
Powell Raise 3x10 reps 
07 June 2016 - RX
1.A: OTM for 10 min:
1 Power Clean (increase weight every min)
1.B: Deadlift 4x2 reps 120 % of your Power Clean 
10 Rounds for time:
5 Pull Ups
5 Handstand Push Ups
5 Muscle Clean 50/35kg
10 cal row
 
3.A: After Bash
Biceps Curl 3x5 reps 
07 June 2016 - WOD
1.A: Hang Muscle Clean tech
1.B: Hang Power Clean tech
2.A: continue the ladder :1-2-3-4-5-6-7-8-9….15 reps
Power Clean
Lateral Burpees
6 min Time Cap 
 
3.A: After Bash
Finnen 5x5 reps 
06 June 2016 - RX
1.A: Squat Snatch test 3x1 rep
1.B: Overhead Squat 5x3 reps
2.A: OTM for 10 min:
3 Power Snatch 
2.B: For time: 15-12-9 reps
Thrusters 50/35kg
Lateral Burpees
 
3.A: After Bash
Powell raise 3x10 reps 
06 June 2016 - WOD
1.A: Snatch Deadlift Tech
2.B: Overhead Squat Tech
2.A: 3 rounds: 1 min Max reps of:
1 min Clean High Pull 35/25kg
1 min Box Jumps
1 min Wall Balls
1 min Cal Row
1 min rest
 
3.A: After Bash
Weighted Gymnastic Plank 3x30sek 
04 June 2016 - RX
1.A: “Linda”
For time: 10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift 150% BW
Bench Press 100% BW
Squat Clean 75% BW
 
3.A: After Bash
Hugs & Love 
04 June 2016 - WOD
1.A: 10 rounds of: 
5 Deadlift 60/40kg
4 Power Clean 60/40kg
3 Squats 60/40kg
2 Pull Ups
1 Push Press 60/40kg
 
3.A: After Bash
Hugs & Love 
03 June 2016 - RX
1.A: Weighted Pull Up test 2x3 reps 100%, 2x2 reps 100%, 2x1 reps 100%
1.B: Kipping Pull Up test, Max reps in Kipping Pull Ups
2.A: “Duo”
100 Push Press 40/30kg
80 Hang Power Clean 50/35kg
60 Burpee Pull Ups 
 
3.A: After Bash
Shoulder & Back stretch
03 June 2016 - WOD
1.A: Deadlift test, 2x3 reps 100%, 2x2 reps 100%, 2x1 reps 100%
2.A: 10 Rounds for time: 
5 Deadlift 60/40kg
30 Double unders/Singel Unders 
 
3.A: After Bash
500 m C2 
01 June 2016 - RX
1.A: Deadlift 2x3 reps 100%, 2x2 reps 100%, 2x1 reps 100%
2.A: “Diane” 
21-15-9 reps of:
Daedlift 102/70kg
Handstand Push Ups
 
3.A: After Bash
Turkish Get Ups 5x1 reps 
01 June 2016 - WOD
1.A: Pull Ups test, 2x3 reps 100%, 2x2 reps 100%, 2x1 reps 100%
2.A: 10 min Amrap:
5 Pull Ups
7 Burpees
12 Deadlift 60/40kg
 
3.A: After Bash
Shoulder & Back stretch