Visa tidigare Workout Of the Day


31 August 2016 - RX
1.A: Split Jerk Tech
1.B: Bottom Up press 5x5 reps
2.A: 10 min Amrap:
5 Chest To Bar/Pull Ups/Ring Rows
10 Shoulder To Overhead Anyhow 35/25kg
15 Front Squat 35/25kg
 
3.A: After Bash:
Skin the Cat 
31 August 2016 - Introkurs
A. Skill Review
Deadlift
Press

B. New Skills
Front Squat
ScapElevDepr
Push Press

C. EMOM for 12 mins
3 Shoulder to Overhead
6 Front Squat
Max Reps of Burpees
31 August 2016 - WOD
1.A: Split Jerk Tech
2.A: 15 min Amrap:
5 Pull Ups/Ring Rows
10 Box Jumps
15 Kettlebell Swings 24/16kg
 
3.A: After Bash:
Skin the Cat 
30 August 2016 - RX
 1.A: OTM for 10 min: 2 Squat Snatch 
2.A: 10 Rounds for time:
10 Wall Balls 9/6kg
10 Box Jumps 60/50cm
 
3.A: After Bash:
Headstand
30 August 2016 - Road Wod
1.A: OTM for 20 min:
10 Situps
10 Kettlebell Swings/Goblet Squat 
 
1.B: For time:
50 Burpees
 
3.A: After Bash:
Handstand Walk 
30 August 2016 - WOD
1.A: Overhead Squat 5x5 reps  
2.A: 10 Rounds for time:
5 Push Press 40/30kg
5 Box Jumps 60/50cm
5 Knees To Elbows/Knee Raise
 
3.A: After Bash:
Headstand
29 August 2016 - RX
1.A: Power Clean 5x1 reps 100%1RM 
2.A: “Fran”
21-15-9 reps For time of:
Thrusters 43/30kg
Pull Ups/Ring Rows
 
2.B: 3 Rounds of:
45 Sek Situps
15 sek rest
45 sek Back Extensions
15 sek rest
45 sek c2 row
 
3.A: After Bash:
Powell Raise 
29 August 2016 - Introkurs
A. Skill Review
Deadlift

B. New Skills
Goblet Squat
Split Squat
C2Row

C. Alternating EMOM for 12 mins
A) 45seconds C2Row (max Kcal)
B) 45 seconds AMRAP Goblet Squats
C) 45 seconds AMRAP PushUps
29 August 2016 - WOD
1.A: Power Clean Tech. 5x1 
1.B: Front Squat 3x5 reps
 
2.A: 5 Rounds of:
45 Thrusters 30/20kg
15 sek rest
45 Ring Rows
15 sek rest
 
 
3.A: After Bash:
Powell Raise  
27 August 2016 - WOD
1.A: “Open 15.5”
For time:
27 Cal Row
27 Thrusters 45/30kg
21 Cal Row
21 Thrusters 45/30kg
15 Cal Row
15 Thrusters 45/30kg
9 Cal Row
9 Thrusters 45/30kg
 
3.A: After Bash:
Gymnastic Bridge 
27 August 2016 - WOD
1.A: 
5 Rounds For time:
500 run
25 Thrusters (Kettlebell/Sten/säck)
 
3.A: After Bash:
Turkish Get Up (Kettlebell/Sten/säck) 
27 August 2016 - Introkurs
A. Skill Review
Air Squat

B. New Skills
Deadlift
Press
Deadbug

C. AMRAP 12 min
10 KB Deadlift
10 Press
20 Deadbugs
26 August 2016 - WOD
1.A: Squat Clean Tech. 
1.B: Hang Clean Pull 3x3 reps
2.A: OTM for 20 min:
5 Box Jumps
5 Pull Ups/Ring Rows
10 Situps
 
3.A: After Bash:
Powell Raise 
24 August 2016 - WOD
1.A: Split Jerk 5x2 90%1RM
2.A:  “Open 11.4”
10 min Amrap:
60 Lateral Burpees
30 Overhead Squat 55/40kg
10 Muscle Ups/Chest To Bar
 
3.A: After Bash:
For time 500 m C2 
24 August 2016 - Road Wod
1.A: Tabata This:
Pistol Squat
Double Unders
Jumping Squats
Burpees
 
3.A: After Bash:
Handstand Walk  
23 August 2016 - WOD
1.A: Power Clean 5x2 90%1RM
1.B: Hang Clean Pull
2.A: For time: 
 
5 Rounds for time:
10 Kettlebell Swings 32/24kg
6 Burpee Box Jumps
>5 min Time Cap<
 
2.B: 3 Rounds max reps of:
1 min Pull Ups
1 min Hollow rock
1 min Kettlebell Snatch
1 min rest 
 
3.A: After Bash:
Tukish Get Ups 
22 August 2016 - WOD
1.A: Squat Snatch 5x1 100%1RM
1.B: Back Squat 3x5 reps
2.A: For time: 
1/9-2/8-3/7-4/6-5/5-6/4-7/3-8/2-9/1 reps of:
Shoulder To Overhead 50/35kg
Deadlift 50/35kg 
 
3.A: After Bash:
Powell Raise 
22 August 2016 - Road Wod
1.A:  5000 m run
OTM 10 Walking Lunges
 
3.A: After Bash:
Handstand Walk 
 
20 August 2016 - WOD
1.A: “Nicole”
20 min Amrap of:
1 varv runt Engelska skolan (400 m)
Max reps of Pull Ups/Ring Rows  
 
3.A: After Bash:
Hugs and Love 
20 August 2016 - Road Wod
1.A: “Air Squat Challenge”
1000 Air Squat for time
 
3.A: After Bash:
Leg and Back Stretch 
19 August 2016 - WOD
1.A: Power Snatch Tech
2.A: 10 min Amrap of:
5 Snatch 40/30kg
10 Box Jumps
15 Situps
 
 3.A: After Bash:
Handstand Walk 
17 August 2016 - WOD
1.A: Power Clean and Jerk 5x1 reps 80% 1RM  
2.A: “Grace”
For time: 30 Snatch 61/43kg
 
2.B: “Bring Sally Up”
Front Squat 40/30kg
 
3.A: After Bash:
Powell Raise 
17 August 2016 - Road Wod
 1.A:  21-15-9 reps For time of:
Thrusters (Kettlebell/Sten/säck)
Jack Knife Situps
Lunges (Kettlebell/Sten/säck)
 
 3.A: After Bash:
Handstand Walk
16 August 2016 - WOD
1.A: OTM for 10 min: 1 Squat Clean- 1 Hang Squat Clean- 1 High Hang Squat Clean
2.A:  “Duo”
1000 m Row
50 Wall Balls
800 m Row
40 Hang Squat Clean 50/35kg
600 m Row
30 Chest To Bar Pull Ups/Pull Ups/Ring Rows
400 m Row
20 Front Squat 50/35kg
 
3.A: After Bash:
Windmill 3x5 reps 
15 August 2016 - WOD
1.A: Push Jerk, 5x2reps, 90% 1RM 
1.B: Push Press 3x5 Reps
2.A: For time:
30 Kettlebell Swings 24/16kg
30 Goblet Squat 24/16kg
1 Varv Runt Engelska Skolan
20 Kettlebell Swings 24/16kg
20 Goblet Squat 24/16kg
2 Varv Runt Engelska Skolan
10 Kettlebell Swings 24/16kg
10 Goblet Squat 24/16kg
3 Varv Runt Engelska Skolan
 
3.A: After Bash:
Shoulder & Leg Stretch 
15 August 2016 - Road Wod
1.A 
For time:
66 Deadlift (Kettlebell/sten/hantel)
66 Box Jumps (Trappa/sten/Brygga)
66 Air Squat
66 Situps
66 Row (Kettlebell/sten/Hantel)
66 Thrusters (Kettlebell/sten/Hantel)
66 Burpees
66 Double Unders 
 
3.A: After Bash:
Gymnastic Plank 
13 August 2016 - WOD
1.A: Deadlift, 5x2reps, 90% 1RM
2.A: For time:
“Klepto”
4 rounds for time:
27 Box Jumps 60/50cm
20 Burpees
11 Squat Clean 65/45kg
 
3.A: After Bash:
Hugs and love  
12 August 2016 - WOD
1.A: Squat Snatch 5x2reps, 90% 1RM
1.B: Overhead Squat 3x5 reps
2.A: “Annie”
50-40-30-20-10 reps for time:
Double Unders
Situps
 
3.A: After Bash:
500 m C2 Row 
12 August 2016 - Road Wod
1.A: 20 min Amrap:
30 Double Unders
15 Snatch (Kettlebell/Sten/säck)
5 Klapping Push Ups
 
3.A: After Bash:
Turkish Get Ups 
10 August 2016 - WOD
1.A: Split Jerk Jerk, 5x2reps, 90% 1RM
2.A: For time:
500 m C2 Row
40 Kettlebell Swings 32/24kg
30 Box Jumps 60/50cm
20 Hang Power Clean 60/40kg
10 Shoulder To Overhead 60/40kg
 
3.A: After Bash:
Turkish Get Ups  
09 August 2016 - WOD
1.A: Power Snatch, 5x2reps, 90% 1RM
2.B: Snatch Press 3x5 reps
2.A: For time:
21 Deadlift 80/60kg
21 Lateral Burpees
15 Deadlift 100/70kg
15 Lateral Burpees
9 Deadlift 120/80kg
9 Lateral Burpees
 
3.A: After Bash:
Finnen 5x5 reps 
09 August 2016 - Road Wod
2.A: For time:
21 Handstand Push Ups
42 Situps
15 Handstand Push Ups
30 Situps
9 Handstand Push Ups
18 Situps
 
3.A: After Bash:
Handstand Walk 
08 August 2016 - WOD
1.A: Squat Clean Thruster 5x1reps, 95% 1RM
2.A: “Betty”
5 Rounds for time:
12 Shoulder To Overhead 60/40kg
20 Box Jumps
 
3.A: After Bash:
Shoulder and Back Stretch 
06 August 2016 - WOD
1.A: Squat Snatch 5x1reps, 95% 1RM
2.A: For time:
6 Rounds for time: 
12 Squat Snatch 30/20kg
12 Toes To Bars
12 Wall Balls 
1 Varv runt Engelska Skolan med Medball 
 
3.A: After Bash:
Gymnastic Plank 
06 August 2016 - Road Wod
1.A: “Burpee Challenge”
100 Burpees for time
 
2.A: After Bash:
Gymnastic Plank 
05 August 2016 - WOD
1.A: Bench Press 5x1reps, 100% 1RM
2.A: “Lynne”
5 rounds max reps of:
Bench Press BW
Pull Ups
>Rest 3 min between the rounds<
 
3.A: After Bash:
Chest and Back Stretch 
03 August 2016 - WOD
1.A: Power Clean 5x1reps, 95% 1RM
2.A: 1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1 reps of:
Power Clean 60/40kg
Box Jumps 60/50cm
 
3.A: After Bash:
Hamstring and Back Stretch 
03 August 2016 - Road Wod
1.A: For time:
1000 m run
100 Situps
100 Push Ups
500 m run
50 Situps
50 Push Ups
 
3.A: After Bash:
Hamstring and Back Stretch 
02 August 2016 - WOD
1.A: Squat Snatch 5x1reps, 95% 1RM
2.A: “JT”
21-15-9 reps for time:
Handstand Push Ups(/Push Press 40/30kg)
Ring Dips(Bar/Bench Dips)
Push Ups
 
2.B: For time 1000 m C2
 
3.A: After Bash:
Gymnastic Bridge 
02 August 2016 - WOD
1.A: Squat Clean tech.
2.A: OTM for 20 min
4 Kettlebell Swings 24/16kg
4 Goblet Squat 24/16kg
4 Burpees
 
 
3.A: After Bash:
Gymnastic Bridge 
01 August 2016 - WOD
1.A: Clean & Jerk, 5x2reps, 85% 1RM
2.A: 3 min Amrap of: 
Squat Clean BW/75%BW
Rest 3 min
4 min Amrap of:
4 Hang Power Clean BW/75%BW
4 Lateral Burpees
Rest 4 min
5 min Amrap:
10 Deadlift BW/75%BW
7 Hang Power Clean BW/75%BW
4 Shoulder To Overhad BW/75%BW
 
3.A: After Bash:
Shoulder and Leg Stretch 
01 August 2016 - Road Wod
 1.A: For time:
30 Ground To Overhead (Kettlebell/Sten/säck)
30 Ground To Shoulder (Kettlebell/Sten/säck)
30 Deadlift (Kettlebell/Sten/säck)
30 Burpees
 
3.A: After Bash:
Gymnastic Plank