Visa tidigare Workout Of the Day


30 July 2016 - WOD
1.A: Push Jerk 5x2reps, 95% 1RM
2.A: “Wilmot”
6 Rounds for time of:
50 Air Squats
25 Ring Dips
 
3.A: After Bash:
Hugs and love 
29 July 2016 - WOD
1.A: Deadlift 5x5 reps 85%1RM
2.A: 20 min Amrap:
30 Double Unders
20 Kettlebell Swings
10 Toes To Bar/Knee Raise/Jack Knife Situps
 
3.A: After Bash:
Powell Raise 
29 July 2016 - Road Wod
1.A: 20 min Amrap of:
20 m Singel Leg Jump
10 Push Ups
20 m Singel Leg Jump
10 Jack Knife Situps 
 
3.A: After Bash:
Gymnastic Bridge  
28 July 2016 - WOD
1.A: Benchpress 1RM
2.A: "Lynne"
5 RFT Max Reps of:
Benchpress BW / 75% 1RM
Pull ups
3min Rest
27 July 2016 - WOD
1.A: Squat Clean, 5x1reps, 100% 1RM
2.A: “Duo”
40 Deadlift 100/80kg
10 Pull Ups/Ring Rows
1 Varv runt Engelska Skolan
30 Deadlift 80/60kg
20 Pull Ups/Ring Rows
1 Varv runt Engelska Skolan
20 Power Clean 60/40kg
30 Pull Ups/Ring Rows
1 Varv runt Engelska Skolan
10 Squat Clean 60/40kg
40 Pull Ups/Ring Rows
 
 3.A: After Bash:
Finnen 5x5 reps
 
26 July 2016 - WOD
1.A: Power Snatch, 5x1reps, 95% 1RM
2.A: “Open 14.1” 
10 min Amrap of: 
30 Double Unders
15 Snatch 35/25kg 
 
3.A: After Bash:
Powell Raise 
26 July 2016 - Road Wod
1.A: 5-10-15-20-15-10-5 reps for time of:
Overhead Squat (Kettlebell/sten/sack)
Burpees
 
 3.A: After Bash:
Handstand 
25 July 2016 - WOD
1.A:OTM for 10 min:1 Deadlift- 1 Squat Clean- 1 Hang Squat Clean  
1.B: Front Squat 3x5 reps
2.A: OTM for 21 min:
5 Kettlebell Swings 24/16kg
5 Goblet Squat
5 Burpees
 
 3.A: After Bash:
Turkish Get Up 
23 July 2016 - WOD

1.A: "Malins Sommar Wod"
3 Rounds For time:
10 Germen Get Up 24/16kg
400 m Run
2 Rounds for time:
16 Goblet Squat 24/16kg
16 Clean & Jerk 24/16kg
400 m Backward Running
for time: 400 m Lunges >6 Burpees OTM<
For time:
800 m run

2.A: After Bash
Hugs and love 

23 July 2016 - Road Wod
1.A: "Malins Sommar Wod"
3 Rounds For time:
10 Germen Get Up 24/16kg
400 m Run
2 Rounds for time:
16 Goblet Squat 24/16kg
16 Clean & Jerk 24/16kg
400 m Backward Running
for time: 400 m Lunges >6 Burpees OTM<
For time: 
800 m run

2.A: After Bash
Hugs and love  
22 July 2016 - WOD
1.A: Squat Clean, 5x1reps, 90% 1RM
2.A: 21-15-9 reps for time:
Hang Squat Clean 40/30kg
Chest To Bar Pull Ups
 
 3.A: After Bash:
Gymnastic Bridge 
20 July 2016 - WOD
Warm Up: 4min Jog, Animal Walks, Bear Complex
Mobility: WOD Appropriate
1.A: Max Height Box Jumps
1.B: Snatch Balance tech
2.A: For time:
21 Kettlbell Swings 32/24kg
21 Goblet Squat
15 Lateral Burpees
15 Toes To Bar/Knee Raise
9 Deadlift 120/80kg
9 Muscle Ups/Chest To Bar/Pull Up
 
3.A: After Bash:
Windmill  
20 July 2016 - Road Wod
1.A: 10 Rounds for time:
10 m Buddy Carry (eller Sten/Kettlebell/sandsäck)
5 Burpees
10 m Buddy Carry (eller Sten/Kettlebell/sandsäck)
20 Air Squat
 
3.A: After Bash:
Headstand 
19 July 2016 - WOD
1.A: OTM for 10 min: 1 Deadlift- 1 Power Clean- 1 Front Squat
2.A: “Duo”
60 Pull Ups/Ring Rows
1 Varv runt Engelska Skolan
60 Burpee Box Jump Over
1 Varv runt Engelska Skolan
60 Kettlebell Swings 32/24kg
1 Varv runt Engelska Skolan
60 Ring Dips/Bar Dips/Bench Dips
1 Varv runt Engelska Skolan
60 Wall Balls 9/6kg
 
 3.A: After Bash:
Powell Raise
 
 
18 July 2016 - WOD
1.A: Power Snatch, 5x2reps, 85% 1RM  
1,B; Snatch Press 3x5 reps 
2.A: “Open15.1”
9 min Amrap of:
15 Toes To Bar/Knee Raise
10 Deadlift 50/35kg
5 Snatch 50/35kg
 
 3.A: After Bash:
Skin the Cat
 
18 July 2016 - Road Wod
1.A: 50-40-30-20-10 reps For time:
Double Unders
Air Squat
Situps
 
3.A: After Bash:
Turkish Get Ups 
16 July 2016 - WOD
1.A Handstand Walk tech
2.A: “Griff meets Annie to do some Swings and Burpees”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Then: 50-40-30-20-10 reps of
Double Unders
Situps
Then: 
5 Rounds of: 
20 Kettlebell Swings 24/16kg
15 Goblet Squat
10 Burpees
400 m Run. 
 
3.A: After Bash:
Hugs And Love 
16 July 2016 - Road Wod
1.A Handstand Walk tech
2.A: “Griff meets Annie to do some Swings and Burpees”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Then: 50-40-30-20-10 reps of
Double Unders
Situps
Then: 
5 Rounds of: 
20 Kettlebell Swings 24/16kg
15 Goblet Squat
10 Burpees
400 m Run. 
 
3.A: After Bash:
Hugs And Love 
15 July 2016 - WOD
1.A: Hang Squat Snatch, 5x1reps, 90% 1RM
1.B: Snatch Balance, 4x1reps, 85% 1RM
2.A. 3 roundsfor time:
15 Thrusters 35/25kg
10 Kettlebell Swings 24/16kg
10 Burpees
300 m C2 Row
ALL IN
Rest 3 min between rounds
 
3.A: After Bash:
Powell Raise 
13 July 2016 - WOD
1.A:“Bear Complex”
“The Bear Complex”
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Complete 5 rounds. Rest as needed between rounds. Go for max load.
 
Rules: No resting on the ground (even to re-grip)
Jerking is allowed.
Can’t receive the clean in a squat and then directly overhead…must stand first, then front squat.
 
3.A: After Bash:
Shoulder, Hip & Leg Mobility & Stretch 
13 July 2016 - Road Wod
1.A: 5 Rounds for time:
500 m run
50 Double/single Unders
20 Burpees
 
3.A: After Bash:
Gymnastic Bridge 
12 July 2016 - WOD
1.A: Push Jerk 5x3 reps 85% 1RM Unbroken
2.A: 
“THE EAGLE”
8 Rounds
8 Double KB Front Squats 24+24/16+16kg
20 M Farmers Carry 24+24/16+16kg
(RX+ is Unbroken never setting the KB down for the entire 8 Rounds)
 
3.A: After Bash:
Strict Toes To Bar
11 July 2016 - WOD
1.A: Power Clean 5x1 reps 100% 
1.B: Front Squat 3x5reps, 80% 1RM
2.A: For time: 
40 Deadlift 80/60kg
1 Varv runt Engelska Skolan
30 Power Clean 60/40kg
1 Varv runt Engelska Skolan
20 Shoulder To Overhead 40/30kg
1 Varv runt Engelska Skolan
10 Burpee Squat Clean Thrusters 40/30kg
 
3.A: After Bash:
Handstand Walk 
11 July 2016 - Road Wod
1.A:  
10 Rounds for time:
200 m Run
30 Double Unders
30 Situps
 
3.A: After Bash:
Turkish Get Ups 
 
  
09 July 2016 - WOD
1.A: Clean & Jerk, 5x1 reps, 95-100%
2.A: “Fight Gone Bad”
3 Rounds max reps of:
1 min Wall Ball 9/6kg
1 min Clean Pull 35/25kg
1 min Box Jump 60/50cm
1 min Shoulder To Overhead 35/25kg
1 min Cal Row
1 min rest
 
3.A: After Bash:
Hugs and Love
08 July 2016 - WOD

1.A: OTM for 10 min: 1 Push Press- 1 Push Jerk- 1 Split Jerk
1.B: For time:
21-15-9 reps of:
Front Squat 50/35kg
Ring/Bar Dips
Jack Knife Situps

 3.A: After Bash:
5min C2 Row

08 July 2016 - Road Wod
1.A: 10 Rounds For time:
10 Push Ups
10 Broad Jumps
10 Jack Knife Situps
 
3.A: After Bash:
Handstand
06 July 2016 - WOD

1.A: Squat Clean 5x1 reps, 95% 1RM
1.B: Hang Squat Clean 5x3 Unbroken
2.A: 10 Rounds for time of:
10 One Arm Kettlebell Snatch 24/16kg
8 Goblet Squat
6 Burpees
4 Handstand Push Ups/Wall Climbs

3.A: After Bash:
Turkish Get Ups

 

06 July 2016 - Road Wod

1.A: 21-18-15-12-9-6-3 reps For time:
Jumping Lunges
Klapping Push Ups
Jack Knife Situps

3.A: After Bash:
Chest, Shoulder & Leg Stretch

05 July 2016 - WOD
1.A OTM for 10 min: 1 Deadlift- 1 Squat Clean- 1 Hang Squat Clean 60/40kg
1.B 3x5 Front Squat 80%RM
2.A:For time:
6 Deadlift 100/70kg
8 Kettlebell Swings 32/24kg
12 Lateral Burpees
8 Kettlebell Swings 32/24kg
6 Deadlift 100/70kg
>4 min time cap<
2.B: for time: 
20 Burpee Pull Ups
>2 min time cap<

3.A: Handstand Walk


04 July 2016 - WOD
1.A: Hang Snatch 5x1 reps 95%1RM
1.B: Snatch Jerk 5x2 reps
2.A: 10 rounds for time:
5 Deadlift 80/60kg
10 Wall Balls
15 Situps
20 Double Unders

3.A:
After bash:
Powell Raise
04 July 2016 - Road Wod
1.A
5 rounds for time:
50 Double Unders
30 Air squats
15 Burpees

2.A:
After bash:
Headstand
02 July 2016 - WOD
 1.A: OTM for 10 min
2 Power Clean & Jerk 90% 1 RM
2.A: “DT Duo”
5 Rounds For time: 
24 Deadlift 70/50kg
18 Hang Power Clean 70/50kg
12 Push Jerk 70/50kg
 
3.A: After Bash
Handstand Walk
02 July 2016 - Road Wod
 Ode to 15.2 (aka 14.2)
For as long as possible:
from 0:00 - 3:00
2 rounds of:
10 pushups
10 jumping squats
from 3:00 - 6:00
2 rounds of:
12 pushups
12 jumping squats
from 6:00 - 9:00
2 rounds of:
14 pushups
14 jumping squats
Etc., following the same pattern
 
01 July 2016 - WOD
1.A: Squat Clean 5x2 reps 90% 1RM
2.A: 21-15-9 reps for time:
Hang Squat Clean 40/30kg
Chest To Bar Pull Ups
 
3.A: After Bash
1000 m C2 row