Visa tidigare Workout Of the Day


31 May 2017 - RX
RX
1.A: Squat Snatch 5x1 reps 100% 
2.A: 5 Rounds for time: 
6 Squat Snatch 60/40kg
12 CTB Pull Ups 
 
3.A: After Bash: 
Legless Rope Climb 
31 May 2017 - WOD
1.A: Skin the cat progression
2.A: 10 min Amrap: 
10 Deadlift 40/30kg
10 Hang Power Clean 40/30kg
10 Wall Balls 
 
3.A: After Bash: 
Powell Raise  
30 May 2017 - RX
1.A: Parallette gymnastic Plank Progression 
2.A: Deadlift 5x3 reps 90%
2.B:5 Rounds For time:
3 Power Clean
6 Lateral Burpees
9 Handstand Push Ups 
Rest 1 min between rounds  
 
3.A: After Bash: 
Skin the cat 
30 May 2017 - WOD
1.A: Pull Up Progression
2.A: 10 min Amrap of: 
5 Shoulder To Overhead 40/30kg
10 Kettlebell Swings 24/16kg
15 Box Jumps 
 
3.A: After Bash: 
Biceps Curl 
29 May 2017 - RX
1.A: Weighted Pull Ups 5x1 reps 100%
2.A: "Cindy"
20 min Amrap of: 
5 Pull Ups
10 Push Ups
15 Air Squat
 
3.A: After Bash: 
Roll Out 5x5 reps 
29 May 2017 - WOD
1.A: Front Squat 5x3 reps 
2.A: OTM for 10 min: 
10 Wall Balls
2.B: OTM for 10 min: 
5 Squat Clean 
 
3.A: After Bash: 
Hollow Rock 
27 May 2017 - WOD
1.A: C2 row tech
2.A: E4M for 28 min:
10 Dumbell Snatch
10 Cal Row
4 Lateral Burpees over row
1 varv runt skolan

After bash: 
Tanning
27 May 2017 - RX
1:A: For time:
3 Rounds of 
10 Overhead Squat 40/30kilo
1 varv runt skolan
3 Rounds of
16 Dumbell Snatch 22.5/16kg
20 Cal Row
3 Rounds of
10 Thrusters
10 Burpee Deadlift
10 Lateral Burpees
3 rounds of:
15 Hang Squat Clean
400 m C2

2.A 
After bash
Tanning


26 May 2017 - WOD
1.A: DragonFly 5x5
2.A: "DuoFredag"
6 Min Amrap of: 
30 Back Squat 80/60kg
30 Cal
2 min rest
6 min Amrap of: 
30 Back Squat 60/40kg
60 Walking Lunges
2 min rest
6 min Amrap: 
30 Back Squat 40/30kg
30 Burpees
3.A: After Bash: 
Tacos 
24 May 2017 - RX
1.A: Power Clean 5x1 reps 100%
2.A: “Ebba”
4 Rounds for time: 
74 Double-Unders (7 april)
 17 Power Cleans 50/30kg (2017)
 14 Shoulder to Overhead 50/30kg
 53 Cal Rodd (Klockslaget 14:53)
  
3.A: After Bash: 
Powell Raise 
 
24 May 2017 - WOD
1.A: Shoulder Press 5x1 reps 100%
1.B: Skin the cat
2.A: 4 Rounds of: 
Max reps Push Press Unbroken 75%
10 Cal Row ALL IN
3 min rest between rounds
3.A: After Bash: 
Powell Raise  
23 May 2017 - RX
 1.A: Deadlift 5x3 reps 90%
2.A: "JT"
21-15-9 reps of: 
Handstand Push Ups
Ring Dips
Push Ups 
3.A: After Bash: 
Shoulder stretch 
 
23 May 2017 - WOD
1.A: Deadlift 5x5 reps 
1.B: Finnen 5x3 reps
2.A: 10 Rounds for time: 
5 Shoulder To Overhead 40/30kg
10 Deadlift
15 Box Jumps
 
3.A: After Bash: 
Skin the cat progression 
22 May 2017 - RX
1.A: Parallette gymnastic Plank Progression
2.A: "Death By Toes To Bar"
Perform one TTB the first minute, two TTB the second and so on till no longer completing the amount of TTB for that minute.
2.B: E2M for 12 min:
20 Cal Row 
 
3.A: After Bash: 
Gymnastic Plank  
22 May 2017 - WOD
1.A: Deadlift 5x5 reps 
2.A: 10 Rounds for time: 
5 Shoulder To Overhead 40/30kg
5 Burpees
3.A: After Bash: 
Skin the cat progression 
19 May 2017 - WOD
1.A: Strict Toes To Bar prog
2.A: "DuoFredag"
"DuoLuke"
For time: 
800 m C2
25 Clean & Jerk 70/50kg
800 m C2
35 Toes To Bar/Knee Raise
800 m C2
45 Wall Balls
55 Kettlebell Swings 24/16kg
800 m C2 row
45 Dips/Push Ups
800 m C2 
35 Lunges 70/50kg
800 m C2
 
3.A: After Bash: 
Roll Out 5x5 
17 May 2017 - RX
1.A: 5 set Clean Complex: 1 Clean- 1 Hang Clean- 1 Front Squat – 1 Jerk  
2.A: "MK Open 16.4 Duo"
For time: 
2 Rounds 
21 Kb Swings 32/24kg
21 Goblet Squat 32/24kg
2 rounds
15 Lateral Burpees
15 CTB Pull Ups
2 Rounds of 
9 Deadlift 140/100kg
9 Bar Muscle Ups 
>10 min time cap<
 
3.A: After Bash: 
Roll out 5x5 reps  
17 May 2017 - WOD
1.A: skin the cat progression
1.B: DragonFly 5x5
2.A: 21-15-9 reps For time:
KB swings 24/16kg 
Goblet Squat 24/16kg
Deadlift 60/40kg
Wall Balls 9/6kg 
 
3.A: After Bash: 
Powell Raise 
 
16 May 2017 - RX
1.A: Front Squat 3x5 reps 85%
2.A: 4 min Amrap: 
5 Thrusters 40/30kg
4 Lateral Burpees
2 min rest
4 min Amrap: 
5 Overhead Squat 
5 Pull Ups
2 min rest
4 min Amrap: 
5 Power Snatch
20 Double Unders 
 
3.A: After Bash: 
Roll Ot 5x5 
16 May 2017 - WOD
1.A: Rope Climb 5x3 reps
2.A: For time: 
500 m c2
200 Singel Unders
50 Air Squat
50 Situps
50 Kettlebell Swings 24/16kg
3.A: After Bash: 
Roll Out 5x5 reps  
15 May 2017 - RX
1.A: Parallette gymnastic Plank Progression
2.A: E2M for 20min: 
1-3 Muscle Ups
3-6 Handstand Push Ups
6 Pistol Squat
6 Burpees 
3.A: After Bash: 
Skin the cat
15 May 2017 - WOD
1.A: Dragonfly 5x5

2.A: 9-6-3-1-3-6-9 reps For time:
Hangs Squat Clean 40/30kg
Lateral Burpees
Jack Knife Situps  
 
3.A: After Bash: 
Powell Raise 
 
14 May 2017 - Introkurs
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
13 May 2017 - Introkurs
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
13 May 2017 - RX
"Utomhuspremiär"
1.A: Handstand Walk tech
2.A: For time: 
For time:
400 m run
30 Dumbell Snatch 22/16kg
50-40-30-20-10 reps of
Double Unders
Situps
400 m run
30 Dumbell Snatch 22/16kg
50 Burpees
400 run
30 Dumbell Snatch 22/16kg
2 Rounds For time: 
800 m run
400 m run Backward
30 Dumbell Snatch 22/16kg
3.A: After Bash: 
Gymnastic Bridge  
13 May 2017 - WOD
"Utomhuspremiär"
1.A: Handstand Walk tech
2.A: "Griff"
2 Rounds For time: 
800 m run
400 m run Backward
2.B: 3 min max reps Burpees
 
3.A: After Bash: 
Finnen 5x5 reps  
12 May 2017 - WOD
1.A:
DragonFly 5x5
2.A: "DuoHildy" 
Duo For time: 
100 Cal Row
50 Pull Ups
75 Wall Balls 9/6kg
100 Cal Row
 
3.A: After Bash:
Weighted Plank 3x45sek  
11 May 2017 - Introkurs
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
10 May 2017 - RX
"Fight Gone Bad"
Three rounds of:
Wall-ball 9/6kg
Clean high-pull 35/25kg 
Box Jump
Push-press 35/25kg
Cal Row 
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
3.A: After Bash: 
Parallette L Sit 5x20 sek
 
10 May 2017 - WOD
1.A: skin the cat progression
2.A: 3 Rounds For time: 
30 Wall Balls 
15 Box Step Over Box
10 Burpee Medball 
1 varv runt skolan 
3.A: After Bash: 
Roll out 5x5 reps 
 
3.A: After Bash: 
Finnen 5x5 reps  
09 May 2017 - RX
1.A: Parallette gymnastic Plank Progression
2.A: 21-15-9 reps For time: 
Deadlift 100/70kg
Wall Balls 9/6kg
Dumbell Snatch 22.5/15kg
 
3.A: After Bash: 
Max reps Toes to bar x2 
09 May 2017 - WOD
1.A: Deadlift 5x5 reps 
2.A: 20 min Amraps: 
1 Wall Climb
5 Pull Ups/ring Rows
10 Box Jumps
15 Air Squat 
 
3.A: After Bash: 
Roll out 5x5 reps  
08 May 2017 - RX
1.A: L sit Rope Climb 5x1 reps
2.A: Strict Toes To bar 3x5 reps 
2.A: E2M for 10 min: 
5 Squat Clean Thrusters 50/35kg
5 CTB Pull Ups
10 Cal Row 
 
3.A: After Bash: 
Skin the cat 
08 May 2017 - WOD
1.A: Deadlift 3x5 reps
1.B: Power Clean 5x1 reps 95%
2.A: OTM for 12 min: 
2 Deadlift 50/35kg
2 Hang Power Clean 50/35kg 
2 Front Squat 50/35kg
3.A: After Bash: 
Turkish Get Up 
07 May 2017 - Introkurs
A. Skill Review
Back Squat

B. New Skills
Burgener WU
Forward Walking Lunge (include in Warm-Up: knee stability)
Chin-Up/Pull-Up

C. Ascending Ladder for time:
10 Chin-Ups
15 Burpees
20 Goblet Squats
25 Shoulder to Overhead
30 Box Jump
35 PushUps
40 Bent-Over Two-Arm KB Row
45 KB Swing
50 Sit-Ups
55m Walking Lunges
06 May 2017 - RX
1.A: Parallette gymnastic Plank Progression
2.A: “2/3 RO16.2” 
For time: 
10 Toes To Bar
10m+10m alt Overhead Lunges One Arm 24/16kg
10 Toes To Bar 
10 Burpee Box Jumps
10 Toes To Bar
10m+10m alt Overhead Lunges One Arm 24/16kg
10 Toes To Bar
30 Clean & Jerk  60/40 kg
>10 min Time Cap<
 
3.A: After Bash: 
Roll Out 5x5 reps 
06 May 2017 - WOD
1.A: Power Clean Tech 
2.A: 20 min Amrap:
5 Pull Ups/ring Rows
10 Clean High Pull 35/25kg
15 Box Jumps 
 
3.A: After Bash: 
Turkish Get ups 
05 May 2017 - WOD
1.A: “DuoFredag”
“Nukes Row”
 8 minutes to complete:
1600 m C2 row
Max reps Deadlift 100/70kg 
Then, 10 minutes to complete:
1600 m C2 row
Max reps Power Clean 80/55kg
Then, 12 minutes to complete:
1600 m C2 row
Max reps Overhead Squat 60/40kg 
3.A: After Bash: 
Tacos  
03 May 2017 - RX
1.A: 2 rounds of “Death By: Thrusters 35/25kg- Pull Ups- Burpees”
Min 1: 1 Thrusters 1 Pull Ups 1 Burpees
Min 2: 2 Thrusters 2 Pull Ups 2 Burpees
Min 3: 3 Thrusters 3 Pull Ups 3 Burpees
Min 4: 4 Thrusters 4 Pull Ups 4 Burpees
Min 5: 5 Thrusters 5 Pull Ups 5 Burpees
Min 6: 6 Thrusters 6 Pull Ups 6 Burpees
Min 7: 7 Thrusters 7 Pull Ups 7 Burpees
Min 8: 8 Thrusters 8 Pull Ups 8 Burpees
Min 1: 1 Thrusters 1 Pull Ups 1 Burpees
Min 2: 2 Thrusters 2 Pull Ups 2 Burpees
Etc ….
 
2.A: Strict Toes To Bar 5x5 reps 
03 May 2017 - WOD
1.A: Handstand Walk Progression
2.A: OTM for 12 min:
Min 1/4/7/10: 12 Cal Row
Min 2/5/8/11:  9 Cal Row
Min 3/6/9/12:  6 Cal Row
2.B: OTM for 12 min: 
Min 1/4/7/10: 12 Toes To Bar/Knee Raise
Min 2/5/8/11:  9 Toes To Bar/Knee Raise
Min 3/6/9/12:  6 Toes To Bar/Knee Raise
 
3.A: After Bash: 
Shoulder and back stretch  
02 May 2017 - RX
1.A: Deadlift 5x5 reps 85%
2.A: E2M for 20 min:
6 Power Clean T&G 60/40kg
40 Double Unders
10 Cal Row
 
 
3.A: After Bash:
Hollow Rock  
02 May 2017 - WOD
1.A: DragonFly 5x5 reps
1.B: 3x5 reps Front Squat 75%
2.A: 10 Rounds for time: 
2 Wall Climb
3 Burpee Box Jumps
4 KB Ground To Overhead 24/16kg
5 KB Thrusters 24/16kg 
 
3.A: After Bash: 
Roll Out 3x5 reps 
01 May 2017 - RX
1.A: Parallette gymnastic Plank Progression 
1.B: Dragonfly 5x3 reps
2.A: “Death By Clean and Jerk Bodyweight ”
1 Rep minute 1, 2 reps minute 2, 3 reps minute 3, ….. etc. for as long as you are able to complete the reps in the minute allotted.
3.A: After Bash:
30 Cal Assult Bike   
01 May 2017 - WOD
1.A: Skin the cat Progression
2.A: 5 Rounds of: 
45 sek KB Rack Hold 24+24/16+16kg
15 sek rest
45 sek Hollow Rock
15 sek rest
45 sek Max Cal row 
 
3.A: After Bash: 
Powell Raise