Visa tidigare Workout Of the Day


30 September 2017 - WOD
1.A: Back Squat 5x10 reps 75%
2.A: For time: 
12 Dumbell Deadlift (22+22/15+15kg)
12 Hang Clean (22+22/15+15kg)
12 Dumbell Thrusters (22+22/15+15kg)
12 Cal Assult Bike
>4 min TC<
 
3.A After Bash:
Gymnastic Bridge 
29 September 2017 - WOD
1.A: Push Press 5x3 reps 90%
2.A: ”DuoFredag”
”Team Event 17.4-3-2”
100 Cal Row
100 Knee Raise (Toes To Bar)
50 Wall Balls (9/6kg)
30 Clean (60/40kg)
50 Wall Balls (9/6kg) 
20 Clean (80/60kg)
50 Wall Balls (9/6kg)
10 Clean (100/70kg)
120 Singel Unders (Double Unders)
120 Ring Rows (CTB Pull Ups)
120 Hang Snatch (40/30kg)
120 Singel Unders (Double Unders)
 
3.A After Bash:
Tacos  
27 September 2017 - WOD
1.A: Squat Snatch tech
(1.B: OTM for 10 min: 1 Squat Snatch- 1 Hang Squat Snatch- 1 High Hang Squat Snatch)
2.A: ”Over the Top RO Final 14”
For time:
20 Ring Rows (CTB Pull Ups)
10 Shoulder To Overhead (60/40kg)
15 Overhead Squat (60/40kg)
20 Push Press (60/40kg)
25 Front Squat (60/40kg)
30 Clean Anyhow (60/40kg)
35 Back Squat (60/40kg)
20 Ring Rows (5  Muscle Ups)
>15 min TC<
 
 
3.A After Bash: Gymnastic Plank
26 September 2017 - WOD
1.A: Split Jerk tech
(1.B: Find heavy singel Split Jerk)
2.A: Tabata This:
Wall Balls (9/6kg)
Kettlebell Swing (24/16kg)
Hang Power Clean (40/35kg)
C2 Row/Ski Erg/Assult Bike
 
3.A After Bash:
Powell Raise 5x10reps
25 September 2017 - WOD
1.A: Front squat 5x5 reps 85%
2.A: OTM for 6 min: 6 Clean & Jerk (60/40kg)
2.B: OTM for 6 min: 6 Deadlift- 6 Push Ups on Bar- 10 Air Squat
 
3.A After Bash:
Finnen 5x5 reps 
23 September 2017 - WOD
1.A: Power Clean & Jerk Tech
(1.B: OTM for 10 min: 1 Squat Clean- 1 Front Squat- 1 Split Jerk) 
2.A: “Bear Complex”
5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
 
3.A After Bash:
Powell Raise 5x10 reps 
22 September 2017 - WOD
1.A: Front Squat 5x2 reps 95%+
2.A: “FredagsDuo”
UGIG 10 Rounds for time:
10 Front Squats (60/40kg)
10 Deadlift (60/40kg)
10 Lunges (22+22/15+15kg)
Then: 
100 Dumbel Clean & Jerk (22+22/15+15kg)
Then: 
3 Rounds of: 
25 Ring Rows (Pull Ups)
50 Push Ups
75 Air Squat
Then: 
3 rounds of: 
30 Power Clan (60/40kg)
50 Wall Balls (9/6kg)
Then: 
50 Burpees (50 Burpee Pull Ups)
 
3.A After Bash:
Tacos  
20 September 2017 - WOD
1.A: Push Press tech
(1.B: Push Press 5x5 reps T&G 80%+)
2.A: E4M for 24min:
200 m C2 100% Effort
10 Kettlebell Swings (Unbroken)(24/16kg)
10 Push Press (Unbroken)(50/35kg)
10 Box Jumps 
 
3.A After Bash:
Finnen 5x5 reps 
19 September 2017 - WOD
1.A: Power Snatch Tech
(1.B: Power Snatch 5x2 T&G 80%)
2.A: E2M for 10 min: 10 Back Squat 70%
2.B: “Open 16.1”
20 min Amrap: 
8 OH Lunges (43/30kg)
8 Lateral Burpees
8 OH Lunges (43/30kg)
8 Ring Rows (Pull Ups)
 
3.A After Bash:
Powell Raise 5x10 reps 
18 September 2017 - WOD
1.A: Squat Clean tech
(1.B: OTM for 10 min: 1 Squat Clean- 2 Hang Squat Clean 80%)
2.A: OTM for 10 min: 3 Deadlift – 2 Hang Clean -1 Shoulder To Overhead (60/40kg)
2.B: 9/1-8/2-7/3-6/4-5/5-4/6-3/7-2/8-1/9 reps for time: 
Deadlift (60/40kg)
Lateral Burpees
 
3.A After Bash:
Weghted Plank 3x45sek
 
16 September 2017 - WOD
1.A: Push Jerk tech.
(1.B: OTM for 10 min: 1 Push Press- 1 Push Jerk- 1 Split Jerk 80%1RM)
2.A: “Hammer”
5 Rounds for time: 
5 Power Clean (61/40kg)
10 Front Squat (61/40kg)
5 STOH (61/40kg)
20 Ring rows (Pull Ups)
 
3.A After Bash:
Biceps Curl 5x10 reps
 
15 September 2017 - WOD
1.A: Back Squat Test 1RM 100%
2.A: “DuoFredag”
10 Rounds of: 
10 Power Snatch (50/35kg)
10 Overhead Lunges (50/35kg)
8 Rounds of: 
8 Power Clean (50/35kg)
8 Box Jumps
6 Rounds for time: 
6 Hang Squat Snatch (50/35kg)
6 Wall Climb (Handstand Push Ups)
4 Rounds of:
4 Cluster (50/35kg)
10 Ring Rows (4 Muscle Ups)
2 Rounds of: 
200 Cal Row/Assult Bike/Ski Erg
200 Double Unders
1 Rounds: 
100 Wall Balls (9/6kg)
 
3.A After Bash:
Tacos 
13 September 2017 - WOD
1.A: Front Squat 5x5 reps 
2.A: For time:
10 Lateral Burpees
20 Thrusters (35/25kg)
10 Lateral Burpees
20 Thrusters (50/35kg)
10 Lateral Burpees
20 Thrusters (60/40kg) 
>9 min TC<
 
3.A After Bash:
Turkish Get Ups 
12 September 2017 - WOD
1.A: Kipping/Butterfly Tech
(1.B: OTM for 10 min: 3-6 CTB Pull Ups)
2.A: 10 Rounds for time: 
7 Power Snatch (40/30kg)
7 Toes To Bar
7 Box Jumps
 
3.A After Bash:
Powell Raise 3x10 reps 
11 September 2017 - WOD
1.A: Back Squat 5x10 reps 70-75%
2.A: 22-18-15-12-9-6-3 reps for time: 
Deadlift (80/60kg)
Wall Balls 9/6kg
 
3.A After Bash:
Strict Toes to bar 3x10 reps
09 September 2017 - WOD
1.A: Power Snatch tech
 
(1.B: OTM for 10 min: 1 Hang Squat Snatch- 1 Snatch Balance 65%)
 
2.A: “Open 15.1a”
 
9 min Amrap: 
 
15 Knee Raise (Toes To Bar)
 
10 Deadlift (50/35kg)
 
5 Snatch (50/35kg)
 
 
 
3.A After Bash:
 
Biceps Curl 3x10 reps
08 September 2017 - WOD
1.A: Back Squat 5x5 reps 85%
2.A: “DuoFredag”
For time: 
100 Air Squat
90 Deadlift (100/70)
80 Wall Balls (9/6)
70 Burpees
60 Clean & Jerk 60/40kg
50 Box Jump Over
40 Knee Raise (Toes To Bar)
30 Cluster (40/30kg)
20 Wall Climb (HSPU)
10 Ring Rows/Strict Pull Ups/Muscle Ups
100 Cal Row/AB/Ski Erg/
 
3.A After Bash:
Tacos 
06 September 2017 - WOD
1.A: Squat Clean tech
(1.B build 1rep heavy Squat Clean)
2.A: Front Squat 3x2 reps 95% 
2.B: 3 Rounds for time: 
12 Deadlift (70/50kg)
10 Lateral Burpees
9 Hang Clean (70/50kg)
10 Lateral Burpees
6 Shoulder To Overhead (70/50kg)
 
 
3.A After Bash: 
Weighted plank 
05 September 2017 - WOD
1.A: Push Jerk tech
(1.B 5x3 reps: 3 Push Press- 2 Push Jerk- 1 Split Jerk 80% of PP)
2.A: “Viking Helen”
3 Rounds for time: 
400 m C2
21 Kettlebell Swings (24/16kg)
12 Ring Rows (Pull Ups)
>15 min Time cap<
 
3.A After Bash:
Powell Raise 
04 September 2017 - WOD
1.A: E2M or 10 min: Front Squat 5x5 reps 80%
1.B: Split Squat 3x10 reps 
2.A: 10 min Amrap (OTM for 10 min) 
5 Thrusters (35/25kg)
5 Kettlebell Swings 24/16 (Pull Ups)
5 Burpees
 
3.A After Bash:
Finnen 5x5 reps
 
02 September 2017 - WOD
 “Vi håller tummarna för Peter, Frida och Max Wod”
“Max Komplex”
1.A: Squat Snatch Tech
(1.B: OTM for 10 min: 1 Squat Snatch- 1 Hang Squat Snatch- 1 High Hang Squat Snatch 70%)
2.A:“Peters och Fridas Lätta”
for time:
5 Clean & Jerk (60/40kg)
3 Rounds of:
20 KB Swings (Dumbell Snatch 22.5/15kg)
80 Singel Unders (40 Double Unders)
then:
10 Clean & Jerk (60/40kg)
2 Rounds of: 
10+10 One arm Overhead Lunges (22.5/15kg)
20 Knee Raise (Toes To Bar)
80 Singel Unders (40 Double Unders)
10+10 Singel Arm Thrusters (22.5/15kg)
20 Burpees
Then:
15 Clean & Jerk (60/40kg)
 
3.A After Bash:
Powell Raise  
01 September 2017 - WOD
1.A: Back Squat 5x3reps 90%+
1.B: Split Squat 4x10 reps (40% of Your BS)
2.A: “Duo Viking Murph”
For time: 
1600 m C2
100 ring rows (Pull Ups)
200 Push Ups
300 Air Squats
1600 m c2
 
3.A After Bash:
Tacos