Visa tidigare Workout Of the Day


29 April 2017 - RX
1.A: Handstand Walk Tech
2.A: "Cindy"
20 min Amrap of:
5 pull ups
10 push ups
15 air squats 
 
3.a after bash
Windmill 5x5 reps 
29 April 2017 - WOD
1.A: Squat Clean Tech
1-2-3-4-5-6-7-8-9 reps for time: 
Front Squat 40/30kg
Hang Squat Clean 40/30kg
Deadlift 40/30kg
Burpees 
3.A After Bash
Turkish Get Ups  
28 April 2017 - WOD
1.A: "Duofredag"
"Gaza"
Duo 5 rounds for time:
35 Kettlebell Swings 24/16kg
30 Push Ups
25 Pull Ups/ring Rows
20 Box Jumps
3 varv runt skolan 
 
3.A After Bash
Tacos  
26 April 2017 - RX
1.A: OTM for 10 min: 1-3 Muscle Ups 
1.B: L- Pull Ups 3x5 reps
2.A: 5 Rounds for time: 
20 Dumbell Snatch 22.5/15kg
15 Toes To Bar
10 Burpee Box Jumps
 
3.A: After Bash
Gymnastic Plank  
26 April 2017 - WOD
1.A: Squat Snatch Tech 
2.B: 3 Rounds for time: 
1 varv runt skolan
10 Deadlift 50/35
10 Hang Power Snatch 50/35
10 Overhead Squat/Lunges 50/35
 
3.A After Bash
Finnen 5x5 reps  
25 April 2017 - RX
1.A: Power Clean 5x1 reps 100%
2.A:“RO 16.3”
For time:
21 Power Clean 60/50kg
10 Lateral Burpees
15 Power Clean 80/60kg
10 Lateral Burpees
9 Power Clean 100/70kg
>7 min Time cap< 
 
3.A: After Bash
5 Rounds alt. 
8 Strict Toes To bar
8 Roll Out 
25 April 2017 - WOD
1.A: Handstand Progression
2.A: 5x30 sek KB Overhead Support
2.B: OTM for 15 min:
1 Wall Climb
1-5 pull Ups
5 Goblet Squat 32/24kg 
 
3.A After Bash
Windmill 5x5 reps 
24 April 2017 - RX
1.A: Front Squat 3x3 reps
1.B: Squat Clean 5x1 reps 90%
 2.A: OTM for 10 min:  5 Hang squat Clean – 5 CTB Pull Ups 
 
3.A: After Bash
Powell Raise 5x5 reps 
 
24 April 2017 - WOD
1.A: Strict Toes To Bar/knee raise 5x10 reps
1.B: Ring Support 5x10-20 sek
2.B: 10 min Amrap: 
5 Shoulder To Overhead 
10 Deadlift
30 Double/Singel Unders
 
3.A After Bash
Shoulder Stretch  
22 April 2017 - RX
1.A:  OTM for 10 min: 3-6 Strict Toes To Bar
2.B:  For time: 
5 Handstand Push Ups
6 Kettlebell Swings 24/16kg
7 Lateral Burpees
8 Deadlift 120/85kg
7 Lateral Burpees
6 Kettlebell Swings 24/16kg
5 Handstand Push Ups 
 
3.A: After Bash
C2 row  
22 April 2017 - WOD
1.A: Clean & Jerk 5x1 reps 
1.B: Front Squat 3x3 reps 90%
2.A: 6 Rounds of: 
3 Clean & Jerk 50/35kg
6 Toes To Bar/Knee Raise
9 Burpees
12 Wall Balls
 
 
3.A After Bash
Finnen 5x5 reps
 
21 April 2017 - WOD
1.A: Handstand Walk Progression
2.A: "Duofredag"
Duo for time: 
"Angie"
For time:
100 Pull Ups/Ring Rows
100 Push Ups
100 Situps
100 Squats
Rest 4 min
"Karen"
Duo for time: 
150 Wall Balls 
 
3.A After Bash
Tacos  
20 April 2017 - Introkurs
A. New Skills
Air Squat
Ring Row
Push Up
SingleUnders

B. Complete for time
60 SingleUnders
15-12-9
Air Squat/PushUp/Ring Row
60 SingleUnders
19 April 2017 - RX
1.A: OTM for 10 min: 
1 Squat Snatch- 1 Hang Squat Snatch- 1 High Hang Squat Snatch 
2.B:  "MK13.3"
For time: 
21 Deadlift 60/40kg
21 Lateral Burpees
15 Squat Clean 60/40kg
15 Toes To Bar
9 Squat Snatch 60/40kg
9 Ring Muscle Ups 
>7 min Time cap<
 
3.A: After Bash
Finnen 5x5 reps  
19 April 2017 - WOD
1.A: 10 Rounds of: 
30 sek Hollow Rock
30 sek rest
2 Rounds of 
10 sek Ring Support
Rest 20 sek 
20-30 sek Gymnastic Bridge
30-40 sek rest 
 
2.A: 
1 min Max reps of Thrusters 40/30kg
1 min rest
1 min Max reps of Burpee Box Jumps
 
3.A After Bash
C2 Row   
18 April 2017 - RX
1.A: Front Squat 8x3 reps 90%

2.B:  OTM for 15 min:
15 Wall Balls (no bro reps) 

3.A: After Bash
Powell Raise 
18 April 2017 - WOD
1.A: Pull Up Progression 
2.B: 5 Rounds for time: 
12 Deadlift 50/35kg
8 Hang Power Clean 50/35kg
6 Shoulder To Overhead 50/35kg
 
3.A After Bash
Shoulder & Chest Stretch 
17 April 2017 - RX
1.A:  OTM for 12 min 
Min 1/4/7/10: 6 Handstand Push Ups
Min 2/5/8/11: 4 HSPU
Min 3/6/9/12: 2 HSPU
2.B:  10 min Amrap: 
5 Strict Pull Ups
10 Push Ups
15 Kettlebell Swings 32/24kg  

3.A: After Bash
Turkish Get Up 
 
17 April 2017 - WOD
1.A: Handstand Progression
2.A: 5x30 sek KB Shoulder Overhead Support
2.B: 10 Rounds for time: 
10 Wall Balls
20 Double/Singel Unders
30 Situps 
 
3.A After Bash
Core stretch  
15 April 2017 - RX
1.A: Clean & Jerk 5x1 95%
2.B: "DT"
5 Rounds for time: 
12 Deadlift 70/47Kg
9 Hang Power Cleans 70/47Kg 
6 Shoulder To Overhead 70/47Kg
3.A: After Bash
500m C2 
15 April 2017 - WOD
1.A: Handstand Push Up Progression
2.A: Push Press 3x5 reps 85%
2.B: For time: 
21 Power Clean 40/30kg
10 Lateral Burpees
15 Power Clean 50/35kg
10 Lateral Burpees
9 Power Clean 60/40kg 
 
3.A After Bash
Powell Raise 
 
14 April 2017 - WOD
1.A: "DuoFredag"
"12 Days of Happy Easter" 
Duo For time: 
1 Ner till Utgången och Tillbaka 
2 Handstand Push Ups/Wall Climb
3 Box Jump Over
4 CTB Pull Ups/Pull Ups/Jumping Pull Ups
5 Kettlebell Ground To Overhead 24/16kg
6 Squat Clean/Front Squat 60/40kg
7 Burpees
8 ToesTo Bar/Knee Raise
9 Cal Row
10 Power Snatch 60/40kg
11 Deadlift 60/40kg 
12 Burpee Pull Ups
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work to 12, adding one exercise per round. Like this: 1; 1-2; 1-2-3; 1-2-3-4; etc – for a total of 364 reps.
 
3.A After Bash
Ägg och Godis
12 April 2017 - RX
1.A: Skin the cat 5x3 reps
2.A: Dragon Fly 5x3 reps 
2.B: "Isabell"
For tme: 30 Snatch 61/40kg

3.A: After Bash
Powell Raise 
 
12 April 2017 - WOD
1.A: Kipping Pull Up Progression
2.B: 21-18-15-12-9-6-3 reps for time: 
Deadlift 50/35kg
Box Jumps
Wall Balls 
 
3.A After Bash
Finnen 5x5 reps  
11 April 2017 - WOD

.

 
11 April 2017 - RX
1.A: Front Squat 3x5 reps 85% 
1.B: Ring Support 3x20 sek
2.B: E4M for 20 min 
400 C2
2 Squat Clean 85%
6 Burpees
3 Deadlift 85% of SQ
 
3.A: After Bash
Finnen 
11 April 2017 - WOD
1.A: Handstand Progression
2.A: 5x30 sek KB Shoulder Overhead Support
2.B: 15 min Amrap of: 
Max reps Floor Bench Press 75%BW
Max reps Hang Row 75%BW
1 min rest 
 
3.A After Bash
Shoulder & Chest Stretch 
 
10 April 2017 - RX
1.A: Strict Muscle Up Progression
2.B:For time: 
21-15-9 reps of: 
Deadlift 60/40kg
Wall Balls 9/6kg
Rest 2 min
15-10-5 reps of:
Hang Squat Clean 60/40kg
Chest To Bar Pull Ups
Rest 2 min
9-6-3 reps of: 
Overhead Squat 
Lateral Burpees
 
3.A: After Bash
Powell Raise
10 April 2017 - WOD
1.A: 10 Rounds of: 
30 sek Hollow Rock
30 sek rest
2 Rounds of 
10 sek Ring Support
Rest 20 sek 
20-30 sek Gymnastic Bridge
30-40 sek rest 
 
2.A: For time: 
10 Lateral Burpees Over C2 Row
500 m C2 row
10 Lateral Burpees Over C2 Row
4 min Time cap
 
3.A After Bash
Windmill 
08 April 2017 - WOD
1.A: Front Squat 5x1 reps 1RM
2.A: For time: 
500 m C2
50 Deadlift 60/40kg
40 Box Jumps
30 Wall Balls
20 Push Ups on Bar
10 Clean 60/40kg
 
3.A After Bash
Hugs and love
 
08 April 2017 - RX
1.A: Squat Clean Thruster 5x1 reps 95%1RM
2.A: "RO 14.5"
For time:
Buy in 20 CTB 
10 Shoulder Press 60/40kg
15 OHS 60/40kg
20 Push Press 60/40kg
25 Front Squats 60/40kg
30 Hang Clean 60/40kg 
35 Backs Squats 60/40kg 
 Buy Out 5 MU 
>15 min time cap<
 
3.A After Bash
Gymnastic Bridge
 
07 April 2017 - WOD
1.A: Wall Ball Tech 
2.A: "DuoFredag"
“Frantastik Row” 
E6M for 18 min
0-6min
45 Thrusters 40/30kg
45 Pull Ups/ring Rows
max C2 Cal 
6-12 min
25 Thrusters 40/30kg
25 Pull Ups/ring Rows
max C2 Cal 
12-18 min
35 Thrusters 40/30kg
35 Pull Ups/ring Rows
max C2 Cal 
 
3.A After Bash
Turkish Get Ups 
05 April 2017 - WOD
1.A: Hang Squat Snatch 5x5 reps
2.A: 10-9-8-7-6-5-4-3-2-1 reps of: 
Wall Balls
Deadlift 60/40kg
Knees To Elbows/Knee raise 
 
3.A After Bash
Hollow Rock 
05 April 2017 - RX
1.A: OTM for 10 min: Snatch Deadlift- 1 Hang Squat Snatch- 1 OverHead Squat
2.A: 5 Rounds for time: 
5 Chest To Bar Pull Ups
5 Toes to Bar
5 Handstand push Ups
15 Back Squat 60/40kg
 
3.A After Bash
finnen 5x5 reps 
04 April 2017 - WOD
1.A: Kipping Pull Up tech
1.B: OTM for 10 min: 1-5 Strict Pull Ups
2.A: 5 Rounds for time: 
50 Double Unders
30 Air Squat
20 Push Press 30/20kg
10 Pull Ups
 
3.A After Bash
Turkish Get Ups 
04 April 2017 - RX
1.A: Butterfly Pull Up tech.
2.A: 10 min Amrap: 
6 Pull Ups
6 Pistol Squats
6 Handstand Push Ups
 
3.A After Bash
Hollow Rock 
03 April 2017 - WOD
1.A: Squat Clean tech
1.B: Deadlift 3x5 reps 
2.A: For time: 
10 Rounds for time:
10 Kettlebell Swings
5 Burpee Box Jumps
 
3.A After Bash
Gymnastic Plank
 
03 April 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: For time: 
4 Deadlift 140/100kg
6 Lateral Burpees 
8 Kettlebell Swings 32/24kg
6 Lateral Burpees
4 Deadlift 140/100kg 
>3 min time cap<
 
3.A After Bash
Gymnastic Bridge  
01 April 2017 - RX
1.A: "DUO"
Open 17.1-17.2-17.3-17.4-17.5
For time: 
10 Dumbell Snatch 22.5/15kg
15 Burpee Box Jumps
20 Dumbell Snatch 22.5/15kg
15 Burpee Box Jumps
30 Dumbell Snatch 22.5/15kg
15 Burpee Box Jumps
40 Dumbell Snatch 22.5/15kg
15 Burpee Box Jumps
50 Dumbell Snatch 22.5/15kg
15 Burpee Box Jumps
2 Rounds
15 m Rack Lunges 22.5+22.5/15+15kg
16 Toes To bar
8 Power Clean 22.5+22.5/15+15kg
2 Rounds
15 m Rack Lunges 22.5+22.5/15+15kg
16 Muscle Ups
8 Power Clean 22.5+22.5/15+15kg
3 Rounds 
6 CTB Pull Ups
6 Squat Snatch 40/30kg
3 Rounds
7 CTB Pull Ups
5 Squat Snatch 60/40kg
3 Rounds
8 CTB Pull Ups
4 Squat Snatch 80/60kg
55 Deadlift 100/70kg
55 Wall Balls 9/6kg
55 Cal row
55 Handstand Push Ups
10 Rounds 
9 Thrusters 40/30kg
35 Double Unders 
MÅÅL!!
 
3.A After Bash
Salsa och Kött 
01 April 2017 - WOD
2017-03-01
1.A: "DUO"
Open 17.1-17.2-17.3-17.4-17.5
For time: 
10 Dumbell Snatch 22.5/15kg
15 Burpee Box Jumps
20 Dumbell Snatch 22.5/15kg
15 Burpee Box Jumps
30 Dumbell Snatch 22.5/15kg
15 Burpee Box Jumps
40 Dumbell Snatch 22.5/15kg
15 Burpee Box Jumps
50 Dumbell Snatch 22.5/15kg
15 Burpee Box Jumps
2 Rounds
15 m Rack Lunges 22.5/15kg
16 Toes To bar
8 Power Clean 22.5/15kg
2 Rounds
15 m Rack Lunges 22.5/15kg
16 Muscle Ups
8 Power Clean 22.5/15kg
3 Rounds 
6 CTB Pull Ups
6 Squat Snatch 30/20kg
3 Rounds
7 CTB Pull Ups
5 Squat Snatch 40/30kg
3 Rounds
8 CTB Pull Ups
4 Squat Snatch 50/40kg
55 Deadlift 70/50kg
55 Wall Balls 9/6kg
55 Cal row
55 Push Ups
10 Rounds 
9 Thrusters 30/25kg
35 Double Unders 
MÅÅL!!
 
3.A After Bash
Salsa och Kött