Visa tidigare Workout Of the Day


31 October 2017 - WOD
1.A: Snatch tech
(1.B: Squat snatch 5x1 reps 90%)
2.A: 12 min Amrap: 
200 Singel Unders (100 Double Unders)
20 Wall Balls (9/6kg)
20 Snatch (40/30kg)
20 Overhead Lunges (Overhead Squat 40/30kg)
 
3.A After Bash:
Powell Raise 5x10 reps 
30 October 2017 - WOD
1.A: Front Squat 5x5 reps 85%
2.A: 9/1-8/2-7/3-6/4-5/5-4/6-3/7-2/8-1/9 reps for time of: 
Deadlift (50/35kg)
Shoulder To Overhead (50/35kg)
2.B: 9/1-8/2-7/3-6/4-5/5-4/6-3/7-2/8-1/9 reps for time of:
Air Squat
Abmat Situps
 
3.A After Bash:
Weighted Plank 3x40sek 
28 October 2017 - WOD
”KALSU”

1.A EMOM UNTIL YOU REACH 100 REPS OF THRUSTERS

-5 burpees
-Max reps thrusters (61/38kg)


27 October 2017 - WOD
”NoccoFredag”
1.A: ”Mina Max reps” 
1 min max reps of: Deadlift 150% BW
1 min max reps of: Back Squat M:100% BW W:75% BW
1 min max reps of: Bench Press M:75% BW W:50% BW
1 min max reps of: Snatch 50% BW
1 min max reps of: Clean & Jerk 75% BW
 
 
 
3.A After Bash:
Tacos 
25 October 2017 - WOD
1.A: Squat Clean tech
(1.B: Squat Clean 5x3 T&G 80-90%)
2.A: ”DT”
5 Rounds for time: 
12 Deadlift (70/45)
9 Hang Power Clean (70/45)
6 Jerk (70/45)
 
3.A After Bash:
Weighted Plank 3x45sek
 
24 October 2017 - WOD
1.A: Kipping/Butterfly Pull Up tech
(1.B: OTM for 10 min: 2-6 CTB Pull Ups)
2.A: 15 min Amrap:
5 Ring Rows (Pull Ups)
7 Push Press (40/30kg)
9 Hang Power Clean (40/30kg)
50 Singel Unders (30 Double Unders)
 
3.A After Bash:
Powell Raise 3x10 reps 
23 October 2017 - WOD
1.A: Back Squat 3x1 reps 95-100%
1.B: Lunges 4x10 reps 45-55% of BS
2.A: 21-15-9 reps of: 
Thrusters (40/30kg)
Cal Row
>6 min tc<
 
3.A After Bash:
Finnen
 
21 October 2017 - WOD
1.A: Back Squat 5x5 reps 85%
2.A: ”Open 11.4”
10 min Amrap: 
60 Lateral Burpees
30 Overhead Lunges (OH Squat) (55/35kg)
10 Ring Rows(Muscle Ups)
 
3.A After Bash:
Biceps Curl 5x5 reps 
20 October 2017 - WOD
1.A: Front Squat 6x2 reps 90%
2.A: DuoFredag: 
For time: 
2000m C2
100 Snatch (40/30kg)
60 Ring Rows (Pull Ups)
Then 10 Rounds of: 
10 Goblet Squat (24/16kg)
10 Burpees
Then 10 Rounds UGIG of: 
200 m C2/AB/SU
10 Ring Rows (Pull Ups)
10 Thrusters (40/30kg)
 
Morgonpass
15 min Amrap: 
10 Goblet Squat (24/16kg)
10 Burpees
Then 15 min Amrap: 
200 m C2
10 Ring Rows (Pull Ups)
10 Thrusters (40/30kg)
 
3.A After Bash:
Tacos 
18 October 2017 - WOD
1.A: Squat Snatch tech
(1.B: Squat Snatch 5x1 reps 90%)
1:C: Snatch Pull 5x3 reps 120% of Snatch
2.A: ”Isabell”
30 reps for time: 
Snatch (61/40kg)
>6 mi n TC<
 
3.A After Bash:
Muscle Snatch 5x3rep 
17 October 2017 - WOD
1.A: Front Squat 5x5 reps 82%
2.A: OTM for 10 min: 
15 Wall Balls (9/6kg)
2.B: ”Annie”
50-40-30-20-10 reps for time: 
Singel Unders (Double Unders)
Abmat Situps 
 
3.A After Bash:
Windmill 5x5 reps 
16 October 2017 - WOD
1.A: Squat Clean tech
(1.B: Squat Clean Thrusters 5x1 reps 90-100%+)
2.A: ”Open 13.4”
Complete as many reps as possible in 7 minutes following the rep scheme below:
3-6-9-12-15-18-21….
Clean & Jerk (61/40kg)
Knee Raise (Toes To Bar)
 
3.A After Bash:
Hollow Rock  
14 October 2017 - WOD
1.A: Shoulder Press 5x1 reps 90-100%
2.A: ”Lynne”
5 Rounds for time: 
Max reps Bench Press (Body Weight)
Max reps Ring Rows (Pull Ups)
4 min rest between rounds 
>Aim for 100 reps<
 
3.A After Bash:
Powell Raise
 
13 October 2017 - WOD
1.A: Deadlift 5x1 reps 90-100%
2.A: ”DuoFredag”
30 min Amrap: 
55 Deadlift (80/60kg) 
55 Wall Balls (9/6kg)
55 Cal Row
55 Shoulder To Overhead (HSPU)
30 Squat Clean (80/60kg)
30 Wall Climb
30 Cal Row
30 Ring Rows (Pull Ups)

Morgonpass
For time: 
30 Deadlift (80/60kg) 
30 Wall Balls (9/6kg)
30 Cal Row
30 Shoulder To Overhead (HSPU)
30 Squat Clean (80/60kg)
30 Wall Climb
30 Cal Row
30 Ring Rows (Pull Ups)
 
3.A After Bash:
Tacos
 
11 October 2017 - WOD
1.A: Squat Clean tech
(1.B: E2M for 14 min: 1 Squat Clean- 1 Front Squat- 1 Hang Squat Clean- 2 Jerks) 
2.A: ”Air Force”?For time: 
20 Clean high Pull (43/30kg)
20 Thrusters (43/30kg)
20 Shoulder To Overhead (43/30kg)
20 Overhead Squat (43/30kg)
20 Front Squat (43/30kg)
OTM 4 Burpees
>15 min TC<
 
3.A After Bash:
Powell Raise 5x10 reps 
10 October 2017 - WOD
1.A: Power Clean tech
(1.B: Power Clean & Jerk 5x3 reps T&G 90%)
2.A: 10 Rounds for time: 
5 Push Press (40/30kg)
8 Hang Clean (40/30kg)
12 Box Jumps (60/50cm)
>15 min TC<
 
3.A After Bash:
Biceps Curl 5x5 reps 
09 October 2017 - WOD
1.A: Front Squat 5x10 reps 75%
2.A: For time: 
500 m C2
30 Kettlebell Swings (24/16kg)
15 Deadlift (80/60kg)
10 Burpee Box Jump Over
>5 min TC<
 
3.A After Bash:
Sissy Squats 5x5 reps
 
07 October 2017 - WOD
1.A: Snatch tech
(1.B: OTM for 10 min: 1 Squat Snatch- 1 Hang Squat Snatch- 1 High Hang Squat Snatch)
2.A: ”Crossfit 300”
For time: 
25 Ring Rows (Pull Ups)
50 Deadlift (60/40kg)
50 Push Ups
50 Box Jumps
50 Knee Raise (Toes To Bar)
25+25 Clean & PRESS (16/12kg)
25 Ring Rows (Pull Ups)
 
3.A After Bash:
Biceps Curls 
06 October 2017 - WOD
1.A: Front Squat 3x1 reps 98-100%+
2.A:  Bring a Friend DuoFredag
For time: 
30 Back Squat (80/60kg)
1000 m C2/Ski Erg
30 Deadlift (80/60kg)
500 Singel Unders (250 DU)
3 Rounds of: 
20 Kettlebell Swings (24/16kg)
20 Goblet Squat (24/16kg)
20 Box Step Over (24/16kg)
10 Rounds of: 
5 Ring Rows (Pull Ups)
10 Push Ups
15 Air Squats
 
3.A After Bash:
Tacos
 
(Morgon Duo)
25 min Amrap: 
20 Kettlebell Swings (24/16kg)
20 Goblet Squat (24/16kg)
20 Box Step Over (24/16kg)
20 Ring Rows (pull Ups)
20 Push Ups
20 Situps
 
04 October 2017 - WOD
1.A: Front Squat 5x3 reps 87%
2.A: Torso Twisted 17.4 ”Seven - Seven”
4 Rounds(7 Rounds Duo) for time: 
7 Ring Rows (CTB)
7 Box Jumps Over (60/50cm)
7 Thrusters (60/40kg)
>8 min TC<
 
3.A After Bash:
Powell Raise  
03 October 2017 - WOD
1.A: Split Jerk tech
(1.B: OTM for 10 min: 1 Push Press- 1 Push Jerk- 1 Split Jerk)
2.A: 15 min Amrap: 
60 Singel Unders (30 Double Unders)
15 Shoulder To Overhead (40/30kg)
30 Air Squat
15 Hang Power Clean (40/30kg)
 
3.A After Bash:
Windmill 5x5 reps  
02 October 2017 - WOD
1.A: Squat clean tech
(1.B: Squat Clean 5x2 T&G 90%)
1.C Clean Pull 5x2 120% of Clean
2.A: Torso Twisted 17.7 Master ”Dead Heavy”
DuoMåndag 
For time: 
20 Deadlift (120/90kg)
60 Wall Balls (9/6kg)
15 Deadlift (140/100kg)
45 Wall Balls (9/6kg)
10 Deadlift (160/120kg)
30 Wall Balls (9/6kg)
>10 min TC< (8min TC)
 
3.A After Bash:
Finnen 5x5 reps