Visa tidigare Workout Of the Day


30 August 2017 - WOD
 1.A: Back Squat 5x5reps 75%
(1.B: Hang Squat Clean 5x1reps 90%+) 
2.A: For time:
10-20-30-40-50
Kettlebell Ground To Overhead (Dumbell Snatch 22,5/15kg)
Wallballs 
Time Cap 15min
 
3.A After Bash: Finnen 5x5reps
29 August 2017 - WOD
1.A: Deadlift tech
(1.B: Deadlift 5x5 UB 70%)
2.A: 20 min For time: 
0-5 min Amrap:
3 Power Clean (Squat Clean 70/55kg)
4 Lateral Burpees
5 Push Ups (Handstand Push Ups)
5-10 min Amrap: 
6 Thrusters (Power Snatch 50/35kg)
8 Knee Raise (Toes To Bar)
10 Lunges (Air Squat)
10-15 min Amrap:
8 Shoulder To Overhead (50/35kg)
10 Ring Rows (Pull Ups)
15-20 min For time: 
50 KB Swings (Thrusters 20/25 kg)
Max reps of Cal Assult bike/C2/SkiErg/Singel Unders
 
3.A After Bash:
Gymnastic Bridge
 
28 August 2017 - WOD
1.A: Split Jerk tech
(1.B: OTM For 10 min: 3 Split Jerk 80%)
 
2.A: OTM for 21 min:
 
Min1/4/7/10/13/16/19: 5 Back Squat 75-80%
 
Min2/5/8/11/14/17/20: 8 Kettlebell Swings (KB C&J 24+24/16+16kg)
 
Min 3/6/9/12/15/18/21: 30 sek Max reps Singel Unders (Double Unders)
 
 
 
3.A After Bash:
 
Finnen 5x5reps
26 August 2017 - WOD
1.A: Power Snatch tech
(1.B: 5x 1 Snatch- 1 Hang Snatch- 1 Snatch Balance)   
2.A: “The Eagle”
8 Rounds for time:
20 m Farmers Walk (24+24/16+16kg)
8 Front Squats (24+24/16+16kg)
(Riktiga Eagle görs Unbroken)
 
3.A After Bash:
Turkish Get Up
 
 
25 August 2017 - WOD
1.A: Squat Snatch tech
(1.B: Squat Snatch 5x2 reps 85%)
1.C: Back Squat 3x3 reps 90%
2.A: “DuoFredag”
For time: 
50 Back Squat (100/70kg)
1500 m C2
50 Deadlift (80/60kg)
2 Varv runt Skolan
50 Hang Power Clean (60/40kg)
80 Wall Balls (9/6)
50 Shoulder To overhead (40/30kg)
300 Air Squat
 
3.A After Bash:
Tacos 
23 August 2017 - WOD
1.A: Squat Clean & Jerk tech 
(1.B: find 1 Heavy Squat Clean &Jerk, no Failure)
1.C: 3x5 reps Front Squat 85%
2.A: For time: 
50 Singel Unders (Double Unders)
25 Push Press (Handstand Push Ups)
40 Singel Unders (Double Unders)
20 Ring Rows (CTB Pull Ups)
30 Singel Unders (Double Unders)
15 Burpees (Burpee Box Jump Over)
20 Singel Unders (Double Unders)
10+10 Singel Arm KB Thruster (Singel Arm Dumbell Squat Snatch)
>10 min time cap< 
 
3.A After Bash:
Weighted Plank 5x30 sek 
22 August 2017 - WOD
1.A: OTM for 10 min: 1-3 Assisted Pull Ups/Pull Ups(3 CTB- 3 Pull Ups- 3 TTB)
2.A: OTM for 21 min: 
Min 1/4/7/10/13/16/19: 5 Dumbell Deadlift- 4 Dumbell Hang Power Clean- 3 Dumbell Push Press (12 D. DL- 9 H.PC- 6 PP 22.5+22.5/15+15kg)
Min 2/5/8/11/14/17/20: 30 Sek max Cal C2/AB
Min 3/6/9/12/15/18/21: 20 sek max reps Wall Balls (9/6kg)
 
3.A After Bash:
Powell Raise 3x5 reps 
21 August 2017 - WOD
1.A: Back Squat 5x5 reps 80% 1RM
1.B: Lunges 3x10 reps (50-60% of BS)
2.A: For time: 
2 Rounds of:
21 KB Swings (24/16kg)
21 Goblet Squat (24/16kg)
2 Rounds of: 
15 Shoulder To Overhead (60/40kg)
15 Lateral Burpees
2 Rounds of: 
9 Thrusters (60/40kg)
9 Knee Raise (Toes To Bar)
>12 min time cap<
 
3.A After Bash:
Finnen 3x5 reps 
19 August 2017 - WOD
1.A: Squat Snatch tech
(1.B: Find 1 heavy Squat Snatch)
2.A: “Open 13.1”
For time: 
40 Burpees
30 Snatch 40/30kg (35/25kg)
30 Burpees
30 Snatch 40/30kg (60/35kg)
20 Burpees
30 Snatch 40/30kg (75/45kg)
10 Burpees
30 Snatch 40/30kg (95/55kg)
>17 min Time cap<
 
3.A After Bash:
Bicep curl 5x5 reps 
18 August 2017 - WOD
 1.A: Back Squat 4x10 reps 75%
2.A: “FredagsFys”
Duo 45 min Amrap:
Diane: 21-15-9 reps of: 
Deadlift (100/70kg)
Dumbell/Kb Push Press (Handstand Push Ups)
Elisabeth: 21-15-9 reps of: 
Clean (60/40kg)
Push Ups (Ring Dips)
Fran: 21-15-9 reps of: 
Thrusters (40/30kg)
Ring Rows (Pull Ups)
Annie: 50-40-30-20-10 reps of: 
Double Unders
Situps 
 
 
3.A After Bash:
Tacos
16 August 2017 - WOD
1.A: Squat Clean tech
(1.B: Squat Clean 5x3 reps 80%)
2.A: E4M for 12 min: 3 Back Squat (90%)
2.B: “Clean up the Furpees”
For time: 
21 Cleans (60/50kg)
10 Lateral Burpees
15 Cleans (80/60kg)
10 Lateral Burpees
9 Clean (100/70kg)
>7 min time cap<
 
3.A After Bash:
Finnen 5x5 reps 
15 August 2017 - WOD
1.A: Hang Power Snatch tech 
(1.B: Hang Power Snatch 5x3 UB 75%)
2.A: 15 min Amrap: 
30 Double Unders
12 Two KB Shoulder T Overhead (Dumbell 22.5+22.5/15+15kg)
8 Pull Ups/Ring Rows (CTB)
12 Jumping Air Squat (6 Pistol Squat)
 
3.A After Bash:
Powell Raise
14 August 2017 - WOD
1.A: Find heavy single Back Squat 1reps 100%
(1.B: E4M for 20 min: 5 reps Back Squat 85%)  
2.A: 21-15-9 reps of: 
Deadlift (100/70kg)
Wall Balls (9/6kg)
Knee Raise (Toes To Bar)
 
3.A After Bash:
Weighted Plank 9x20 sek
 
12 August 2017 - RX
1.A: Squat Snatch 5x1 reps 95%
2.A: E10M for 30 min: 
Min 0-10
21 Power Clean 60/40kg
21 Lateral Burpees
15 Thrusters 60/40kg
15 Lateral Burpees
9 Squat Snatch 60/40kg
9 Lateral Burpees
Min 10-20
Amrap of: 
1 Power Clean & Jerk 60/40kg
2 Power Clean & Jerk 60/40kg Unbroken
3 Power Clean & Jerk 60/40kg Unbroken
4 Power Clean & Jerk 60/40kg Unbroken
5 Power Clean & Jerk 60/40kg Unbroken
Min 20-30
10 Rounds of: 
5 CTB Pull Ups
10 Deadlift 60/40kg
15 Air Squat
 
3.A After Bash:
Biceps Curl 
12 August 2017 - WOD
1.A: Push Jerk tech
2.A: "Lynne"
5 Rounds max reps of: 
Bench Press (M:BW/W:75%BW)
Pull Ups
rest 3 min between rounds
 
3.A After Bash:
Gymnastic Bridge 
11 August 2017 - WOD
1.A: Squat Snatch tech
1.B: Overhead Squat 5x5 reps
2.A: "DuoFredag"
For Time: 
1000 m C2
5 Rounds Dumbbell DT: 
12 Dumbbell Deadlift 22.5+22.5/15+15kg
9 Dumbbell Hang Power Clean 22.5+22.5/15+15kg
6 Push Jerk 22.5+22.5/15+15kg
800 m C2
4 Rounds Dumbbell DT
60 Wall Balls 9/6kg
3 Rounds Dumbbell DT 
40 Burpees
2 Rounds Dumbbell DT 
20 Cal Assult Bike(alt 10 vändor ner till utgången och tillbaka)
1 Round Dumbbell DT
 
 
3.A After Bash:
Tacos
 
09 August 2017 - RX
1.A: Deadlift 5x1 reps 95%
2.A: "Fight Gone Bad"
3 Rounds Max reps of: 
1 min Wall Balls 9/6kg
1 min Clean High Pull 35/25kg
1 min Box Jumps
1 min Push Press
1 min Cal Row
1 min rest
 
3.A After Bash:
Biceps Curl 
09 August 2017 - WOD
1.A: Deadlift tech
2.A: For time: 
21 Deadlift 50/35kg
21 Burpees
15 Push Ups on Bar
15 Knee Raise
9 Clean 50/35kg
9 Pull Ups/Ring Rows
>5 min time cap<
 
3.A After Bash:
Bring Sally Up
 
08 August 2017 - RX
1.A: Push Jerk 5x2 reps 90% 
2.A: 10 min Amrap of: 
12 Dumbell Snatch 22.5/15kg
24 Double Unders
 
3.A After Bash:
Turkish Get Up  
08 August 2017 - WOD
1.A: Push Press 5x5 rep Unbroken 
2.A: "Duo" E6M for 18 min:
40 Thrusters 35/25kg
40 Burpees
Max Cal C2 Row 
 
3.A After Bash:
Powell Raise 
07 August 2017 - RX
1.A: OTM for 10 min: 1 Squat Clean- 1 Front Squat 85%
2.A: "Games 17.9 SC"
8 Rounds of: 
4 Muscle Ups
2 Cleans 100/70kg
 
3.A After Bash:
Gymnastic Plank
  
07 August 2017 - WOD
1.A: Squat Clean tech
2.A: 20 min Amrap of: 
5 Squat Clean
7 Push Ups on Bar
10 Situps
 
3.A After Bash:
Hollow Rock 
05 August 2017 - RX
1.A: OTM for 10 min: 1 Push Press- 1 Push Jerk- 1 Split Jerk 75%   
2.A: OTM for 10 min: 
5 Thrusters
5 Pull Ups
5 Burpees
2.B: OTM for 10 min: 
20 sek max reps Toes To Bar
 
3.A After Bash:
Gymnastic Plank
  
05 August 2017 - WOD
1.A: Push Jerk tech
2.A: 15 min Amrap of: 
5 Shoulder To Overhead 50/35kg
10 Box Jumps
15 Air Squat
20 Double/Singel Unders
 
3.A After Bash:
Hugs and love
 
04 August 2017 - WOD
1.A: Cluster 5x1 reps 100%
2.A: “DuoFredag”
30 min Amrap:
10 Cluster 60/40kg
20 Shoulder To Overhead
30 Front Squat
40 Deadlift
50 Box Jump Over
3.A After Bash:
Tacos
 
02 August 2017 - RX
1.A: OTM for 10 min: 1-4 Handstand Push Ups  
2.A: “Open 11.4”
10 min Amrap: 
60 Burpees
30 Overhead Squats 55/40kg
10 Ring Muscle Ups 
 
3.A After Bash:
Powell Raise  
02 August 2017 - WOD
1.A: Deadlift tech
2.A: 10 min Amrap of: 
60 Burpees
30 Overhead Squat/Lunges
10 Chest To Bar/Pull Ups 
 
3.A After Bash:
Powell Raise 
 
01 August 2017 - RX
1.A: OTM for 10 min: 2 Clean & Jerk 80%
2.A: 10 min Amrap of: 
2 Muscle Ups
4 Squat Clean 50/35kg
30 Double Unders 
 
3.A After Bash:
Powell Raise 
01 August 2017 - WOD
1.A: Pull Up Progression
2.A: 5 Rounds of: 
30 sek Max reps Ring Rows
30 sek rest
30 sek max cal row
30 sek rest
30 sek Gymnastic Plank/Roll Out
30 sek rest
30 sek max reps Shoulder Press 25/15kg
30 sek rest
 
3.A After Bash:
Biceps Curl 5x5 reps