Visa tidigare Workout Of the Day


31 March 2017 - WOD
1.A: Wall Ball Tech 
2.A: “DuoFredag”
50-40-30-20-10 reps for time: 
Wall Balls 
Medball Overhead Lunges
Medball Get Up Sit Up
Medball Step Over Box
3.A After Bash
Turkish Get Ups 
29 March 2017 - WOD
1.A: Split Jerk tech.
2.A: “Duo” 5 rounds for time: 
15 Shoulder To Overhead 50/35kg
30 Deadlift 50/35kg
45 Box Jumps
 
3.A After Bash
Hollow Rock 
29 March 2017 - RX
1.A: OTM for 10 min: 1 Push Press- 1 Push Jerk- 1 Split jerk (60/40kg)
2.A: 5 Rounds for time: 
10 Deadlift 
10 Hang Power Clean
10 Front Squat 
Increase weight every round 
R1: 40/30kg
R2: 50/35kg
R3: 60/40kg
R4: 70/45kg
R5: 80/50kg

28 March 2017 - WOD
1.A: Kipping Toes To bar tech
1.B: OTM for 10 min: 1-5 Toes To Bar
2.A: 10 min Amrap: 
10 Kettlebell Clean & Jerk 
10 KB Lunges
10 Box Jumps
 
3.A After Bash
Turkish Get Ups 
28 March 2017 - RX
1.A: Kipping Pull Up tech.
2.A: 6 Rounds of:  
30 Double Unders
15 Kettlebell Swings 24/16kg
10 Burpees
Max reps Pull Ups Unbroken
Rest 2 min between Rounds
 
3.A After Bash
Hollow Rock 
28 March 2017 - WOD
1.A: Kipping Toes To bar tech
1.B: OTM for 10 min: 1-5 Toes To Bar
2.A: 10 min Amrap: 
10 Kettlebell Clean & Jerk 
10 KB Lunges
10 Box Jumps
 
3.A After Bash
Turkish Get Ups 
27 March 2017 - WOD
1.A: Squat Clean & Jerk 
1.B: Front Squat 3x5 reps 
2.A: For time: 
500 m C2 row
40 Power Clean
30 Shoulder To Overhead 
20 Thrusters
10 Overhead Lunges 
 
3.A After Bash
Gymnastic Plank 
27 March 2017 - RX
1.A: OTM for 10 min: 1 Clean & jerk ladder, increase every min
1.B: OTM for 10 min: 1 Push Jerk- 2 Split Jerk 
2.A: “Fran”
21-15-9 reps for time: 
Thusters 43/30kg
Pull Ups
 
3.A After Bash
Gymnastic Bridge  
24 March 2017 - WOD
1.A: Squat Snatch Tech.
2.A: “DuoFredag”
For time: 
30 Squat Snatch 50/35kg
30 Overhead Squat
30 Deadlift
30 Power Snatch
30 Bridge Burpees
30 Squat Snatch 
 
3.A After Bash
Powell Raise 
22 March 2017 - WOD
1.A: Squat Clean tech.
1.B: OTM for 10 min: 1 Hang Squat Clean- 1 Squat Clean- 1 Front Squat
2.A: For time: 
40 Front Squat 80/60kg
1000 m C2 row
 
3.A After Bash
Rope Climb 5x3 reps
 
22 March 2017 - RX
1.A: Snatch 5x1 reps 95%
2.A: ”RO 16.5”
For time: 
8 Deadlift 70/50kg
7 Power Cleans 70/50kg
6 Snatch 70/50kg
8 Pull ups
7 CTB Pull Ups
6 Muscles ups
 
6 Deadlift
5 Power Cleans
4 Snatch
6 Pull ups
5 CTB
4 Muscle Ups
 
4 Deadlift
3 Power Cleans
2 Snatch
4 Pull ups
3 CTB
2 Muscle ups
(10 min time cap)
 
3.A After Bash
Powell Raise 
21 March 2017 - WOD
1.A: Kipping Toes To Bar tech
2.A: 20 min Amrap:
8 Clean Pull 40/30kg
8 Box Jumps
8 Toes To Bar/Knee Raise
 
3.A After Bash
Hollow Rock 
21 March 2017 - RX
1.A: Kipping Pull Up tech
2.A: 5 rounds for time: 
5 Chest To Bar Pull Ups
5 Front Squat 50/35
5 Burpee Box Jumps 
3.A After Bash
50 Cal Assult Bike 
20 March 2017 - WOD
1.A: Wall Ball Tech
2.A: OTM for 15 min: 
10 Wall Balls 
3 Burpees
2.B:
For time: 50 cal C2/AB
 
3.A After Bash
Finnen 5x5 reps 
20 March 2017 - RX
1.A: OTM for 10 min: 1 Snatch Deadlift- 1 Hang Squat Snatch- 1 Overhead Squat 
2.A: For time: 
10 Deadlift 60/40
15 Wall Balls 9/6kg
8 Deadlift 80/60kg
20 Wall Balls
6 Deadlift 100/70kg
25 Wall Balls
4 Deadlift 120/80kg
30 Wall Balls
2 Deadlift 140/90kg
25 Wall Balls 
 
3.A After Bash
Legless Rope Climb 5x3 reps  
18 March 2017 - WOD
1.A Handstand Push Up progression 
2.A "SC Open 17.4"
13 min Amrap :
55 Deadlift 60/40kg (RX102/70kg)
55 Wall Balls 9/6kg
55 Cal Row
55 Shoulder To Overhead 60/40kg (RX HSPU)


17 March 2017 - WOD
1.A: Squat Snatch tech.
2.A: “DuoFredag”
3 Rounds for time: 
30 Clean Pull 40/30kg
30 Thrusters 40/30kg
30 Shoulder To Overhead 40/30kg
30 Overhead Lunges 40/30kg
30 Front Squat 40/30kg
>OTM 4 Bridge Burpees<
 
3.A After Bash
Turkish Get up 
15 March 2017 - WOD
1.A: Handstand Walk tech.
2.A: 3 Rounds of: 
3 min Amrap: 
10 Cal Row
6 Lateral Burpees
3 min Amrap: 
30 Double/Singel Unders
15 Wall Balls 
3 min Amrap: 
3 Deadlift
4 Front Squat
5 Push Ups on Bar
 
3.A After Bash
Powell Raise
 
15 March 2017 - RX
1.A: OTM for 10 min: 3-6 Chest To Bar Pull Ups
2.A: 21-18-15-12-9-6-3 For time:
Toes To Bar
Wall Balls 9/6kg
2.B: 30 Cal Assult Bike for time
 
3.A After Bash
Gymnastic plank 
14 March 2017 - WOD
1.A: Squat Clean tech.
2.A: 5 Rounds for time: 
10 Deadlift Unbroken 50/35kg
8 Hang Squat Clean Unbroken 50/35kg
6 Thrusters Unbroken 50/35kg
40 Double/Singel Unders
 
3.A After Bash
Finnen 5x5 reps
 
14 March 2017 - RX
1.A: Clean & Jerk 3x2 Unbroken 85%
1.B: Front Squat 3x5 85%
2.A: 5 min Amrap: 
5 Thrusters 40/30kg 
5 Lateral Burpees
2.B: OTM for 5 min:
15 Wall Balls 10/6kg
2.C: for time: 
200 Double Unders 
>Every break 10 Push Ups<
 
3.A After Bash
Skin the cat 
13 March 2017 - WOD
1.A: Handstand Walk tech
2.A: 10 Rounds for time:
10 Kettlebell Swings 
10 Right Hand Overhead Lunges
10 Left Hand Overhead Lunges
10 Steps Right Hand Overhead Walk
10 Steps Left Hand Overhead Walk 
10 Goblet Squat 
 
3.A After Bash
Turkish Get Ups
 
13 March 2017 - RX
1.A: OTM for 10 min: 1-5 Handstand Push Ups
2.A: 5 Rounds max reps of: 
Bench Press BW
2 min  max C2 row
rest 3 min between rounds 
 
3.A After Bash
Powell Raise
 
11 March 2017 - WOD
 1.A: "SC Open 17.3"
 Prior to 8:00, complete:
3 rounds of:
    6 Jumping Pull Ups
    6 squat snatches, 20/15kg
Then, 3 rounds of:
    7 jumping Pull Ups
    5 squat snatches, 35/25kg
*Prior to 12:00, complete 3 rounds of:
    8 jumping Pull Ups
    4 squat snatches, 40/30kg
*Prior to 16:00, complete 3 rounds of:
    9 jumping Pull Ups
    3 squat snatches, 50/35kg
*Prior to 20:00, complete 3 rounds of:
    10 jumping Pull Ups
    2 squat snatches, 60/40kg
Prior to 24:00, complete 3 rounds of:
    11 jumping Pull Ups
    1 squat snatch 70/45kg
 
"Open 17.3 RX"
1.A: "SC Open 17.3"
 Prior to 8:00, complete:
3 rounds of:
    6 CTB Pull Ups
    6 squat snatches, 43/29kg
Then, 3 rounds of:
    7 CTB Pull Ups
    5 squat snatches, 61/43kg
*Prior to 12:00, complete 3 rounds of:
    8 CTB Pull Ups
    4 squat snatches, 83/61kg
*Prior to 16:00, complete 3 rounds of:
    9 CTB Pull Ups
    3 squat snatches, 102/70kg
*Prior to 20:00, complete 3 rounds of:
    10 CTB Pull Ups
    2 squat snatches, 110/79
Prior to 24:00, complete 3 rounds of:
    11 CTB Pull Ups
    1 squat snatch 120/83kg
 
3.A After Bash
Hugs & love

 
10 March 2017 - WOD
1.A: Squat Clean & Jerk tech
2.A: “DuoFredag”
30 min Amrap:
10 Deadlift 80/60kg
20 Wall Balls
30 Burpees
40 Box Jumps
50 Goblet Squat 24/16kg
60 Cal row/AB
 
3.A After Bash
Turkish Get Ups 
08 March 2017 - WOD
1.A: Squat Snatch tech
2.A: “Open 14.1”
10 min Amrap: 
30 Double Unders
15 Power Snatch 35/25kg
 
3.A After Bash
Overhead Squat
 
08 March 2017 - RX
1.A: Squat Snatch 5x1 90+%
2.A:For time: 
50 Power Snatch 35/25kg
50 Wall Balls
50 Chest To Bar Pull ups
50 Burpees
50 Toes To bar
50 Wall Balls 
50 Power Snatch 35/25kg
 
3.A After Bash
Hollow Rock 
07 March 2017 - WOD
1.A: Kipping Pull Up tech
2.A: For time: 
50 Deadlift 60/40kg
10 Pull ups/Ring Rows
40 Wall Balls
10 Pull Ups/Ring Rows
30 Push Ups on Bar
10 Pull Ups/Ring Rows
20 Clean 60/40kg
10 Pull Ups/Ring Rows
10 Burpee Deadlift 60/40kg 
 
3.A After Bash
Biceps Curls 
07 March 2017 - RX
1.A: Muscle Up tech.
2.A: E3M for 15 min: 
1-3 Muscle Ups
3-6 Handstand Push Ups
30 Double Unders
10 Overhead Squat 40/30kg
5 lateral Burpees
 
3.A After Bash
Powell Raise 
06 March 2017 - WOD
1.A: Squat Snatch Tech
1.B: OTM for 10 min: 1 Squat Snatch- 1 Hang Squat Snatch- 1 Overhead Squat 
2.A:3 rounds For time: 
500 m c2 row
Rest 3 min between rounds
   
3.A After Bash
Powell Raise
06 March 2017 - RX
1.A: OTM for 10 min: 1 Hang Squat Clean- 1 Hang Squat Clean Thruster- 1 Front Squat 
2.A: “Öhamns Utmaning”
1 min Max reps Thrusters 40/30 kg
2.B: 5 Rounds for time: 
10 Kettlebell Swings 24/16kg
10 Goblet Squat 24/16kg
 
3.A After Bash
Skin the cat 
04 March 2017 - WOD
1.A: Kipping Pull Up tech.
2.A: Open "17.2"
12 min Amrap:
2 rounds of:
16 Walking lunges 22.5+22.5/15+15kg
16 Toes-to-bars/Knees To Elbows/Knee Raise
8 Power cleans 22.5+22.5/15+15kg
Then, 2 rounds of:
16 Walking lunges 22.5+22.5/15+15kg
16 Bar muscle-ups/Chest To Bar/Pull Ups
8 Power cleans 22.5+22.5/15+15kg
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
 
3.A After Bash
Hugs and love
 
03 March 2017 - WOD
1.A: Squat Clean & Jerk tech
2.A: “FredagsDuo” “Double Grace”
For time:
100 Cal row 
60 Clean & Jerk 61/40kg 
>E2M 6 Burpees”
3.A After Bash
Shoulder Press 3x5 reps 
01 March 2017 - WOD
1.A: Kipping Toes To Bar tech
1.B:”Double Unders tech 
 
2.A: “Annie”
50-40-30-20-10 reps for time: 
Double Unders
Situps
 
3.A After Bash
Hollow rock 
01 March 2017 - RX
1.A: Squat Clean & Jerk  5x1 rep
2.A: 10 min Amrap:
1 Clean & Jerk 60/40kg
2 Clean & Jerk Unbroken
3 Clean & Jerk Unbroken
4 Clean & Jerk Unbroken
5 Clean & Jerk Unbroken 
 
3.A After Bash
Gymnastic Bridge