Visa tidigare Workout Of the Day


30 June 2017 - WOD
1.A: Snatch tech
2.A: "DuoFredag" For time: 
50 Burpees
50 Snatch 35/25kg
40 Burpees
40 Snatch 40/30kg
30 Burpees
30 Clean & Jerk 50/35kg
20 Burpees
20 Clean & Jerk 60/40kg
10 Burpees
10 Clean & jerk 70/50kg
3.A After Bash:
Tacos
 
28 June 2017 - RX
1.A: Deadlift tech
2.A: “100 Deadlift challenge”
For time: 100 Deadlift 100/70kg 
(time cap 10 min)
2.B: 500 m C2 for time
3.A After Bash:
Finnen 5x5 reps 
28 June 2017 - WOD
1.A: Pull Up progression (alt Weighted pull ups 5x1 reps)
2.A: For time: 
21 Kettlebell Swings 32/24kg
10 Burpees
15 Kettlebell Swings 32/24kg
10 Burpees 32/24kg
9 Kettlebell Swings 32/24kg
4 min Time cap
2.B: OTM for 10 min: 10 Lunges 24+24/16+16kg
3.A After Bash:
Biceps Curl 5x5 reps 
27 June 2017 - RX
1.A: Shoulder Press 5x1reps 100%1RM
2.A: “Elizabeth”
21-15-9 reps of: 
Squat Clean 61/40kg
Ring Dips
3.A After Bash:
Biceps Curl 3x5reps
 
27 June 2017 - WOD
1.A: Split Jerk tech
2.A: “Duo”
100 Shoulder Press 30/20kg
500 m c2
100 Push Ups 
500 m c2
100 Wall Balls
1000 m C2
3.A After Bash:
Hollow Rock 5x20sek
 
26 June 2017 - RX
1.A: OTM for 10 min: 2 Cluster (increase weight every min)
2.A: OTM for 15 min(or failure): 
4 Shoulder To Overhead 50/35kg
7 Deadlift 50/35kg
10 Box Jumps 
3.A After Bash:
Powell Raise
26 June 2017 - WOD
1.A: Squat Clean tech
2.A: 12 min Amrap: 
3 Squat Clean 
6 Push Ups
9 Situps
3.A After Bash:
500 m C2
 
24 June 2017 - WOD
 1. A "The Don"


66 Deadlifts 50/40kg
66 Box Jump
66 Knees to elbows
66 Sit-ups
66 Pullups
66 Thrusters 25/15kg
66 Wallballs 9/6kg
66 Burpees
66 Double Unders
23 June 2017 - WOD
1.A Back squat: 3-3-3-3-3

1.B Bench press: 5-5-5-5

2. A "Duo WOD"

6 ROUNDS

3 MIN AMRAP

500m c2 row
Burpees remaining time

3 MIN REST
21 June 2017 - RX
1.A OTM for 10 min: 1 Muscle Up - 2 Handstand Push Ups- 3 Deadlift 140/100kg
2:A for time:
10 Burpees
20 Dumbell Lunges 22.5+22.5/15+15kg
30 Pull Ups
40 Box jump Over
50 Air Squat
40 Dumbell Snatch 22.5/15kg
30 Toes To Bar
20 Dumbell Thrusters 22.5+22.5/15+15kg
10 Burpee Pull Up

3.A 
Finnen
21 June 2017 - WOD
1.A: Split Jerk tech
2.A: 10 min Amrap
10 Push Ups
8 Situps
6 Kettlebell Swings
4 Burpees

3.A: After bash:
Hollow Rock 
20 June 2017 - WOD
1.A: Deadlift tech
2.A: 6 Rounds for time:
6 Deadlift
6 Front Squag
6 Shoulder To Overhead
6 Back Squat
400 m C2
2 min rest between rounds

3.A: After bash:
Hollow Rock 
20 June 2017 - RX
1.A Power Snatch 5x1 100% (inga efterpressar)
2:A 4 Rounds for time:
8 Snatch 60/40kg
12 Box Jump Over 60/40cm
16 Wall Balls 9/6kg

3.A 
500 m c2
19 June 2017 - WOD
 1.A: Kipping Pull Up tech
2.A: 10 Rounds for time:
5 Pull Ups/Ring Rows
10 Air Squat
15 Box Jumps
10 Push Ups
5 Squat Clean 50/35kg

3.A: After Bash
Powell Raise 
19 June 2017 - RX
1.A: OTM for 10 min: 2 Squat Clean 85-90%
2.A: OTM for 10 min:
5 Thrusters
5 CTB Pull Ups
5 Burpees

2.B: 50/25-40/20-30/15-20/10-10/5 reps of:
Double Unders
Toes To Bar

3.A: After Bash
Powell Raise 

17 June 2017 - RX
 1.A: Weighted Pull Ups 5x1 reps 100%
2.A: “Regional 17.1”
5 Varv runt Skolan
12 Rounds of:
4 Strict Handstand Push Ups
8 Chest To Bar Pull Ups
12 Squats
(med viktväst)
 
3.A After Bash:
Hugs and Love
17 June 2017 - WOD
1.A: Kipping Pull Up Tech
2.A: 8 min Amrap of: 
5 Pull Ups/Ring Rows
10 Kb Swings
15 Situps
2.B: 8 min Amrap of: 
5 Shoulder To Overhead 40/30kg
10 Box Jumps
15 Air Squats
 
3.A After Bash:
Hugs and love
 
16 June 2017 - WOD
1.A: “DuoFredag”
2.A: Duo for time: 
1000 m C2/Assult Bike
100 Push Ups
800 m C2/Assult Bike
80 Dumbell Ground To Overhead Anyhow 22.5/15kg
600 m C2/Assult Bike
60 Deadlift 80/60kg
400 m C2/Assult Bike
40 Shoulder To Overhead 60/40kg
200 Double Unders (400 Singel Unders)
20 Burpee Rope Climb/Burpee Pull Ups
 
3.A After Bash:
Tacos 
14 June 2017 - RX
1.A: Squat Clean & Jerk 5x1 95%
2.A: “Fight Gone Bad”
5 Rounds 1 min Max reps of:
Wall Ball 9/6kg
Clean High Pull 35/25kg
Box Jumps 60/50cm
Push Press 35/25kg
Cal Row
1 min rest between rounds
 
3.A After Bash:
Strict Toes to Bars 3x max reps 
14 June 2017 - WOD
1.A: Squat Snatch tech
2.A: 10 min Amrap: 
30 Double/Singel Unders
15 Snatch 35/25kg
 
3.A After Bash:
Gymnastic Bridge 
13 June 2017 - RX
1.A: Deadlift 5x2 reps 95%
1.B: Finnen 5x5 reps
2.A: “Duo”
30 Deadlift 140/100kg
30 Handstand Push Ups
30 Clean 80/60kg
30 Box Jump Over
 
3.A After Bash:
Powell Raise 
13 June 2017 - WOD
1.A: Handstand tech
2.A: OTM for 20 min: 
2 Squat Clean 
3 Lateral Burpees
6 Situps
 
3.A After Bash:
Finnen 5x5 reps
 
12 June 2017 - RX
1.A: Squat Snatch 5x2 reps Touch and Go 80%
2.A: 5 Rounds for time:
5 CTB Pull Ups
10 Push Ups On Bar
15 Air Squat
3 Snatch 60/40kg
 
3.A After Bash:
Windmill 5x5 reps
 
 
12 June 2017 - WOD
1.A. Overhead Squat 5x10 reps
2. A.
5 Rounds for time:
15 Wall Balls
15 Box Jumps
15 Deadlift 50/35kg
1 min rest Between Rounds
 
3.A: After Bash
Pistol Squat 5x5 reps 
10 June 2017 - RX
1.A: OTM for 10 min: Squat Snatch-1 Hang Squat Satch- 1 High Hang Squat Snatch
2.A: 10 Rounds For time:
2 Ring Muscle Ups
4 Front Squat 60/40kg
6 CTB Pull Ups
8 Deadlift 60/40kg 
 
3.A After Bash:
500 m C2
 
10 June 2017 - WOD
1.A: Deadlift tech
2.A: 5 Rounds of: 
45 sek max reps of Deadlift 
15 sek rest
45 sek Wall Balls 
15 sek rest
45 sek Double/Singel Unders
15 sek rest 
45 sek c2 Row
 
3.A After Bash:
Biceps curl
 
09 June 2017 - WOD
“DuoFredag”
10-9-8-6-5-4-3-2-1 reps for time: 
Deadlift 60/40kg
Shoulder To Overhead 60/40kg
Hang Squat Clean 60/40kg
Burpees
Cal Row
 
3.A After Bash:
Tacos 
07 June 2017 - RX
1.A: Weighted Pull Ups 5x1 reps 95%
2.A: “Angie”
For time: 
100 Pull Ups
100 Push Ups
100 Situps
100 Air Squats
 
3.A After Bash:
Gymnastic Bridge 
07 June 2017 - WOD
1.A: Snatch Tech
2.A: 10 min Amrap:
15 Box Jumps
10 Deadlift 40/30kg
5 Snatch 40/30kg
 
3.A After Bash:
Shoulder Flys 
06 June 2017 - RX
1.A: Power Clean 5x1 reps 100%
1.B: Deadlift 5x3 reps 90%
2.A: “RO14.3”
For time: 
21 Clean 60/40kg
10 Lateral Burpees
15 Clean 80/60kg
10 Lateral Burpees
9 Clean 100/70kg
>7 min time cap<
 
3.A After Bash:
strict Toes To bar 3xmax reps
 
06 June 2017 - WOD
1.A: SplitJerk Tech
2.A: 21-15-9 reps for time: 
Shoulder To Overhead 40/30kg
Ring/Bar/Bench Dips
Push Ups
 
3.A After Bash:
Powell Raise 3x10 reps 
05 June 2017 - RX
1.A: OTM for 10 min: 2-5 Handstand Push Ups
2.A: 21-15-9-6-3 reps For time:
Pull Ups
Singel Arm Overhead Squat 22.5/15kg  
 
3.A After Bash:
Finnen 5x5 reps 
05 June 2017 - WOD
1.A: Front Squat 3x5 reps 85%
2.A: 5 Rounds for time: 
10 Overhead Lunges 16/12kg
10 Toes To Bar/knee raise
 
3.A After Bash:
Turkish Get Up
 
 
03 June 2017 - RX
"Utomhusträning"
1.A: Free Handstand Push Ups prog
2.A: 10 Rounds for time:
30 Double Unders
14 Dumbell Snatch 22.5/15kg
12 Dumbell Overhead Lunges 22.5/15kg
10 Push Ups on Dumbell
6x10 m Shuttle runs
 
 
3.A: After Bash: 
Human GHD situps 5x5 reps  
03 June 2017 - WOD
1.A: Free Handstand Push Ups prog/Handstand Walk tech 
2.A:"Utomhusträning"
30min Amrap: 
30 Double Unders
15 KB Snatch 24/16kg
8 Kettlebell Swings 24/16kg
6 Goblet Squat 
1 varv runt huset
 
 
02 June 2017 - WOD
1.A: Legless Rope Climb 
2.A: "DuoFredag"
E5M for 30 min:  
300+300 m C2 row 
12 Bridge Burpees
Max reps of Dumbell Squat Clean & Jerk 22.5+22.5/15+15kg
3.A: After Bash: 
Tacos