Visa tidigare Workout Of the Day


31 December 2016 - RX
1.A: Squat Snatch 3x1 reps 90-100%
1.B. Squat Clean & Jerk 90-100%
2.A: “Mr Miyagi”
For Time
50 Deadlifts 60/40kg
50 Double Kettlebell Swings 24+24/16+16 kg
50 Push-Ups
50 Clean-and-Jerks 60/40kg
50 Pull-Ups
50 Kettlebell Taters 24/16 kg
50 Box Jumps 24/16 kg
50 Wall Climbs
50 Knee-to-Elbows
50 Double-Unders
 
3.A: After Bash
Hugs & Love 
31 December 2016 - WOD
“Mr Miyagi for two”
”Duo” For Time
50 Deadlifts  
50 Double Kettlebell Swings 
50 Push-Ups
50 Clean-and-Jerks  
50 Pull-Ups
50 Kettlebell Taters  
50 Box Jumps  
50 Wall Climbs
50 Knee-to-Elbows
50 Double-Unders
 
3.A: After Bash
Hugs & Love
30 December 2016 - WOD
1.A:  Squat Snatch Tech (5x1 95+%) 
2.A: for time: 
5 Rounds for time: 
30 Double Unders
15 Snatch 35/25kg
 
 
3.A: After Bash
Finnen  
28 December 2016 - RX
1.A: 5x1 Squat Clean 95+% 
2.A: “Öhmans Utmaning”
10/1-9/2-8/3-7/4-6/5-5/6-4/7-3/8-2/9-1/10 reps of:
Power Clean 80/60kg
Front Squat
 
3.A: After Bash
Biceps Curl   
28 December 2016 - WOD
 1.A: Kipping Toes To Bar tech
1.B: 5 Rounds for time: 
15 Toes To Bar
10 Air Squat
5 Power Clean
 
3.A: After Bash
Hollow Rock 
27 December 2016 - RX
 1.A: Handstand Walk tech 
2A: For time: 300 Double Unders
>Every Break 4 HSPU<  
 
2.B: 4 min Amrap: 
6 Pistol Squat
6 CTB pull Ups
 
2.C: 3 min Max reps: 
Muscle Ups
 
3.A: After Bash
Turkish Get Up
27 December 2016 - WOD
 1.A: Handstand Walk tech 
2A: E2M for 10 min: 
3-5 Pull Ups
8 Thrusters 35/25kg
5 Lateral Burpees
Max cal c2 row
2.B: E2M for 10 min: 
5 STOHA 35/25kg
10 Deadlift 35/25kg
15 Box Jumps
Max reps Double/Singel Unders 
 
3.A: After Bash
Hollow Rock
26 December 2016 - RX
1.A:  Squat Clean 5x2 reps 85%
2.A: 10-9-8-7-6-5-4-3-2-1 reps For time:
Deadlift 50/35kg
Wall Balls 9/6kg
 
3.A: After Bash
50 Cal Assult Bike 
26 December 2016 - WOD
1.A: Front Squat 5x5reps 
1.B: 3 Rounds for time:
30 Box Jumps 
30 Kettlebell Lagom Swings 24/16kg
30 Shoulder To Overhead 24/16kg
 
3.A: After Bash
Gymnastic Bridge 
24 December 2016 - RX
1.A: “12 Days of Christmas”
For each round, perform all the previous round in addition to the new round. 12 rounds for time: 
1 C&J 50/30 kg 
2 Deadlift 50/35kg
3 Box jumps 
4 Power Snatch 50/305g 
5 Burpees 
6 Front Squat 50/35kg 
7 Handstand push ups 
8 Wall balls 9/6kg
9 CTB pull ups 
10 STOH 50/35kg 
11 Bar Muscle-ups 
12 Ropeclimb 
 
3.A: After Bash
Hugs & Love
24 December 2016 - RX
 “Duo 12 Days of Christmas”
For each round, perform all the previous round in addition to the new round. 12 rounds for time: 
1 C&J 40/30 kg
2 Pull Ups 
3 Box jumps 
4 Thrusters 40/30 kg
5 Push Ups on Bar 
6 Front Squat 40/30 kg
7 Push Press 40/30 kg
8 Wall balls  
9 Wall Climbs 
10 Lunges 40/30 kg
11 Deadlift 40/30 kg
12 Varv ner till utgången och tillbaka  
 
3.A: After Bash
Hugs & Love
23 December 2016 - RX
1.A:  Handstand Walk tech 
1.B: Turkish Get Ups 5x1 reps
2.A: for time: 
15 Box Jump Over
12 Kettlebell Swings 24/16kg
9 Deadlift 100/70kg
6 Burpee Pull Ups
9 Deadlift 100/70kg
12 Kettlebell Swings 24/16kg
15 Box Jump Over
 
3.A: After Bash
Finnen 
 
23 December 2016 - WOD
 1.A: Double Under tech
2.A: “Death By”
Front Squat 40/30kg
Lateral Burpees
 3.A: After Bash
Shoulder and back stretch 
21 December 2016 - RX
 1.A: “Open 13.3” 
2.A: 12 min Amrap: 
150 Wall Balls 9/6kg
90 Double Unders
30 Musce Ups
 
3.A: After Bash
Biceps Curl  
21 December 2016 - WOD
 1.A: Wall Ball tech
1.B: Double Unders tech
 
“Amrap 13.3”
15 min Amrap of: 
15 Wall Balls
30 Double Unders
10 Chest To Bar/Pull Ups/Ring Rows
 
 
3.A: After Bash
Hollow Rock 
20 December 2016 - RX
1.A: Handstand Walk tech 
2A: 4 min Amrap: 
6 Handstand Push Ups
30 Double/Singel Unders
 
2.B: 4 min Amrap: 
10 Kettlebell Swings
5 Burpee Pull Ups
 
2.C: 8 min Amrap: 
3 Handstand Push Ups
20 Double Unders
8 Kettlebell Swings
3 Burpee Pull Ups 
  
3.A: After Bash
Finnen 5x5 reps  
20 December 2016 - WOD
1.A: Handstand Walk tech 
2A: E2M for 20 min: 
3 Wall Climb
30 Double/Singel Unders
20 Air Squat 
 
3.A: After Bash
Hollow Rock
 
19 December 2016 - RX
1.A:  “Klepto”
4 rounds for time: 
27 Box Jumps 60/50cm
20 Burpees
11 Squat Clean 65/45kg
 
3.A: After Bash
300 m Assult Bike
 
 
19 December 2016 - WOD
1.A: Squat Clean 5x1reps 
1.B: “Amrap Klepto”
 15 min Amrap of: 
20 Box Jumps  
15 Burpees
7 Squat Clean  
 
3.A: After Bash
Gymnastic Bridge 
17 December 2016 - RX
 1.A: Squat Clean Thruster 5x1 reps 95%
2.A: 21-15-9 reps for time
Squat Clean 50/35kg
Ring Dips
Box Jumps
Power Snatch 50/35kg
Lateral Burpees
Handstand Push Ups
3.A: After Bash
Hugs & Love
17 December 2016 - WOD
 1.A: Pistol Squat Progression 
2.A: 5 Rounds for time:
10 Pistol Squat/Assisted Pistol Squat
All in 
10 Kettlebell Swings
10 Burpees
10 Cal Row/ASB 
Rest 3 min between rounds
 
3.A: After Bash
Hugs & Love
16 December 2016 - RX
1.A:  Muscle Up Progression 
1.B: 3x max reps of Strict Muscle Ups
2.A: 8 Rounds for time:
10 Back Squat BW
20 Cal Row
3 min between Rounds 
 
3.A: After Bash
Finnen 
 
16 December 2016 - WOD
 1.A: Double Under tech
2.A: Snatch Tech.
2.B: 10 min Amrap: 
5 Snatch 
10 Lunges 
2 varv ner till utgången och tillbaka
 
3.A: After Bash
Shoulder and back stretch 
14 December 2016 - RX
1.A: Front Lever Progression 
2.A: “Lynne”
5 Rounds for time: 
Max reps of Bench Press
Max reps of Pull Ups
Rest 3 min between rounds 
 
3.A: After Bash
Shoulder Stretch 
 
14 December 2016 - WOD
1.A: Kipping Pull Up Progression
2.A: OTM for 15 min: 
Min 1/4/7/10/13: 2-4 Kipping Pull Ups/Assisted Pull Ups/Ring Rows
Min 2/5/8/11/14: 15 Situps
Min 3/6/9/12/15: 15 Deadlift  
 
 
3.A: After Bash
50 Cal C2 Row/ASB 
13 December 2016 - RX
 1.A: Handstand Walk tech 
2A: OTM for 10 min:
5 Deadlift 100/70kg
6 Lateral Burpees
 
2.B: OTM for 10 min: 
5 Power Clean 60/40kg
6 Toes To Bar
 
3.A: After Bash
Finnen 5x5 reps 
13 December 2016 - WOD
1.A: Handstand Walk tech
2.A:  15 min Amrap: 
30 Double Unders
10 Deadlift 
7 Hang Power Clean
5 Shoulder To Overhead   
 
3.A: After Bash
Hollow Rock
 
12 December 2016 - RX
1.A:  Kipping Pull Up Progression
2:A: “Duo”
10 Thrusters 80/60kg
10 Pull Ups 
20 Thrusters 60/40kg
20 Pull Ups 
30 Thrusters 40/30kg
30 Pull Ups 
40 Thrusters 20/15kg
40 Pull Ups 
30 Thrusters 40/30kg
30 Pull Ups 
20 Thrusters 60/40kg
20 Pull Ups 
10 Thrusters 80/60kg
10 Pull Ups 
 
3.A: After Bash
Turkish Get Ups
 
12 December 2016 - WOD
1.A: Pistol Squat Progression
1.B: 3x3 reps 90%1RM
2.A:  10 min Amrap:
10 Wall Balls
10 Situps
10 Kettlebell Swings 
 
 
3.A: After Bash
Gymnastic Bridge
 
09 December 2016 - RX
1.A:  Front Lever Progression
2.A: OTM for 10 min: 
20 Sek Hollow Rock
5 Burpees
 
2.B For time: 
9-6-3 reps of: 
Muscle Ups
Deadlift 100/70kg
 
3.A: After Bash
Finnen 
 
09 December 2016 - WOD
 1.A: Kipping Pull Up  Progression
2.A: “Cindy”
20 min Amrap of: 
5 Pull Ups
10 Push Ups
15 Air Squat  
 
3.A: After Bash
Powell Raise
 
09 December 2016 - Tävling
 Klubbmästerskap
07 December 2016 - RX
1.A: Handstand Walk Progression  
2.A: Find max in: 1 squat clean thruster + 1 hang squat clean + 1 split jerk Do additional 3 sets with 80-90% of days max. (12 min Time cap) 
2.B: 4x 10 Hang Squat Clean Unbroken Touch and Go + 10 Shoulder To Overhead Anyhow Unbroken Touch and Go, This is unbroken set of 20 reps.
Rest 2 min Between sets.  
 
2.B:
5x1 Legless Ropeclimb
 
3.A: After Bash
Shoulder Stretch  
07 December 2016 - WOD
1.A: Handstand Walk Progression  
2.A: For time: 
500m C2
20 Front Squat 40/30kg
20 Pull Ups/Ring Rows
20 Push Ups on Bar
20 Lunges 40/30kg
20 Pull Ups/Ring Rows
20 Push Ups on bar
500 m C2 
 
3.A: After Bash
Finnen 
 
06 December 2016 - Introkurs
TelefonIntro 12

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 December 2016 - RX
 1.A: Ring Muscle Up Progression  
1.B: 15 min Amrap:
30 Wall Balls
15 Deadlift 60/40kg
3-5 Muscle Ups 
 
3.A: After Bash
Powell Raise
06 December 2016 - WOD
 1.A: Double Under Tech.
2.A:  “Duo”
E4M for 24 min:
Dela på:
15 Burpee Box Jumps
20 Thrusters 30/20kg
25 Shoulder To Overhead Anyhow
Joba med varsit hopprep och göra så många Double Unders ni orkar/hinner.   
 
3.A: After Bash
Hollow Rock
05 December 2016 - RX
1.A:  Pistol Squat Progression
1.B: Squat Clean 5x3 reps Unbroken 70%1RM 
2,A:  For time:
30 Cal Assult Bike
30 Kettlebell Clean & Jerk 24/16kg
30 Pistol Squat
30 Chest To Bar Pull Ups
30 Cal Row
 
3.A: After Bash
Shoulder Stretch
 
05 December 2016 - WOD
1.A: Kipping Pull Up Progression
1.B: Strict/Assisted Pull Ups 3x5 reps
2.A:  5 min Amrap: 
10 Knees To Elbows/Knee Raise
10 Thrusters 40/30kg
10 Pull Ups/Ring Rows
 
2.B:  5 min Amrap:
10 Situps
10 Clean Pull
10 Box Jumps 
 
3.A: After Bash
Powell Raise
03 December 2016 - Introkurs
TelefonIntro 11

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
03 December 2016 - RX
 1.A: 5x1 Power Clean 100%
2.A: “Holleyman”
30 Rounds for time: 
5 Wall Balls 9/6kg
3 Handstand Push Ups
1 Power Clean 100/70kg 
 
 
3.A: After Bash
Hugs & Love
03 December 2016 - WOD
 1.A: Handstand Walk Progression 
2.A: 20 min Amrap of: 
3 Wall Climb
20 Air Squat
6 Hang Power Clean
20 Situps 
 
3.A: After Bash
Hugs & Love
02 December 2016 - RX
 1.A:  Pistol Squat Progression
2.A: OTM for 10 min: 1 Squat Snatch- 1 Hang Squat Snatch- 1 High Hang Squat Snatch 70%1RM
 
2.B For time: 300 Double Unders >10 Push Ups Every Break<
2.C: 5 Rounds for time:
10 Kettlebell Swings 24/16kg
10 Goblet Squat 24/16kg 
 
3.A: After Bash
Gymnastic Plank
 
02 December 2016 - WOD
 1.A: Front Lever Progression
1.B: Front Squat 3x5 reps 80%
2.A: 10 min Amrap of: 
5 Shoulder To Overhead Anyhow 40/30kg
10 Deadlift
15 Box Jumps 
 
3.A: After Bash
Turkish Get Ups 
01 December 2016 - Introkurs
TelefonIntro 10

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