Visa tidigare Workout Of the Day


29 November 2017 - WOD
1.A: OTM for 10 min: 1-3 Front Squat 80-90%
1.B: E2M for 10 min: 10+10 Split Squat 50% of FS
2.A: ”Open 13.4”
7 min Amrap:
3-6-9-12-15-18-21-24-27-30 reps of: 
Clean & Jerk (61/40kg)
Knee Raise (Toes To Bar) 
 
3.A After Bash:
Powell Raise
 
28 November 2017 - WOD
1.A: Pull Up Progression
(1.B: OTM for 10 min: 1-7 CTB Pull Ups)
2.A: 10 min Amrap: 
10 Dumbell Snatch (22/15kg)
10 Knee Raise (TTB)
5+5 Thrusters (22/15kg)
10 Burpees
 
3.A After Bash:
Weighted Plank  
27 November 2017 - WOD
1.A: Back Squat 5x5 reps 85%
2.A: For time: 
500 m c2
20 Deadlift (60/40kg)
20 Lunges (60/40kg)
20 Hang Clean (60/40)
20 Shoulder To Overhead (60/40kg)
>8 min TC<
 
3.A After Bash:
Finnen 5x5 reps
25 November 2017 - WOD
1.A: Split Jerk tech
2.A: ”JT”
21-15-9 reps for time: 
Shoulder Press (Handstand Push Ups)
Dips (Ring Dips)
HR Push Ups
 
3.A After Bash:
Powell Raise  
24 November 2017 - WOD
1.A: Squat Clean tech
(1.B: OTM for 10 min: 1 Clusters- 1 Thruster, increase weight every min)
2.A: ”DuoFredag”
45 min Amrap (Morgongänget 30 min):
6 Rounds of You Go I Go:
3 Hang Squat Clean (80/55kg)
6 Deadlift (80/55kg)
8 Lateral Burpees
Then:
25-20-15-10-5 reps of: 
Knee Raise (Toes To Bar)
Wall Balls (9/6kg)
Then: 
80 Cal C2/AB/SU
Then: 
21-15-9 reps of: 
Power Clean (80/55kg)
Wall Climbs (Handstand Push Ups)
Then: 
100 Kettlebell Swings (32/24kg)
 
 
3.A After Bash:
Tacos
 
22 November 2017 - WOD
1.A: Front Squat 4x1 reps
1.B: Bulgarien Split Squat 4x10 reps
2.A: For time: 
21 Deadlift (50/35kg)
21 Lateral Burpees
15 Squat Clean (50/35kg)
15 Knee Raise (Toes To Bar)
9 Thrusters (Squat Snatch)
9 Ring Rows (Ring Muscle Ups)
>8 min TC<
 
3.A After Bash:
Hollow Rock 
 
21 November 2017 - WOD
1.A: Split Jerk tech
2.A: 5 Rounds of: 
45 sek Wall Balls (9/6kg)
15 sek rest
45 sek Cal C2/AB/SU
15 sek rest
45 sek Deadlift (60/40kg)
15 sek rest
45 sek Box Jump Over (60/50cm)
15 sek rest 
45 sek Ring Rows/Pull Ups
15 sek rest
 
3.A After Bash:
Powell Raise 5x10 reps 
20 November 2017 - WOD
1.A: Squat Clean tech
(1:B: For 10 min, Build 1 Heavy Squat Clean 60-95%)
1.C: OTM for 10 min: 1-3 Front Squat 80-90%
2.A: 10 min Amrap of:
50 Singel(Double) Unders
20 Dumbell Snatch (22/15kg)
15 Abmat Situps 
 
3.A After Bash:
Weighted Plank 3x30 sek 
18 November 2017 - WOD
1.A: Splite Jerk tech
(1.B: Build Heavy Single Split Jerk)
2.A: ”Cindy”
20 min Amrap:
5 Pull Ups
10 Push Ups
15 Air Squat
 
3.A After Bash:
Biceps Curl 
 
17 November 2017 - WOD
2017-11-17
1.A: Front Squat 5x5 reps
1.B: Bulgarien Split Squat 3x10 reps
2.A: ”FredagsDuo”
”RO 17.1,4,5,6”
For time: 
50 Ring Rows (CTB Pull Ups)
40 Knee Raise (Toes To Bar)
30 Clean & Jerk (85/55kg)
3 Rounds of:
4 Burpee Box Jumps
16 Jumping Squats (8 Pistol Squat)
25 Overhead Lunges (Overhead Squat 60/40kg) 
Then: 
30 Ring Rows (Pull Ups)
20 Wall Balls (9/6kg)
10 One leg Deadlift (60/40kg)(Suitcase DL Inte Bra) 
20 KB Rack Hold Box Step Over (24/16g) 
20 Ring Rows (CTB Pull Ups)
20 Wall Balls (9/6kg)
10 One leg Deadlift (60/40kg)(Suitcase DL Inte Bra) 
30 KB Rack Hold Box Step Over (24/16g)
10 Ring Rows (Muscle Ups)
20 Wall Balls (9/6kg)
10 One leg Deadlift (60/40kg)(Suitcase DL Inte Bra) 
40 KB Rack Hold Box Step Over (24/16g)
4 Rounds: 
4 Ring Rows (Muscle Ups)
8 Dips
10 Wall Climbs
10 Front Rack Lunges (60/40kg)
4 Snatch (60/40kg)
 
Morgongänget 
"1/2 RO 17.1,4,5,6”
For time: 
25 Ring Rows (CTB Pull Ups)
20 Knee Raise (Toes To Bar)
15 Clean & Jerk (85/55kg)
2 Rounds of:
4 Burpee Box Jumps
16 Jumping Squats (8 Pistol Squat)
25 Overhead Lunges (Overhead Squat 60/40kg) 
Then: 
30 Ring Rows (CTB Pull Ups)
30 Wall Balls (9/6kg)
30 One leg Deadlift (60/40kg)(Suitcase DL Inte Bra) 
30 KB Rack Hold Box Step Over (24/16g)
2 Rounds: 
4 Ring Rows (Muscle Ups)
8 Dips
10 Wall Climbs
10 Front Rack Lunges (60/40kg)
4 Snatch (60/40kg)
 
 
3.A After Bash:
Tacos
 
15 November 2017 - WOD
1.A: Squat Snatch tech
(1.B: Snatch 5x2 T&G 80%)
2.A: For time: 
21 Overhead Lunges (Overhead Squat 40/30kg)
21 Box Jumps
15 Overhead Lunges (Overhead Squat 40/30kg)
15 Box Jumps
9 Overhead Lunges (Overhead Squat 40/30kg)
9 Box Jumps
30 Air Squat
9 Ring Rows (Pull Ups)
30 Air Squat
15 Ring Rows (Pull Ups)
30 Air Squat
21 Ring Rows (Pull Ups)
 
3.A After Bash:
Finnen 5x5 reps 
14 November 2017 - WOD
1.A: Squat Clean tech
(1.B: OTM for 10 min: Build heavy single Squat Clean)
2.A: OTM for 21 min: 
Min: 1/4/7/10/13/16/19: 3 Power Clean & Jerk (80%1RM) 
Min: 2/5/8/11/14/17/20: 10 Knee Raise (Toes To Bar)
Min: 3/6/9/12/15/18/21: 10 Cal C2/AB/SU
 
3.A After Bash:
Hollow Rock  
13 November 2017 - WOD
1.A: Back Squat 3x5 reps 85%
1.B: Bulgarien Split Squat 3x10 reps
2.A: ”RO 17.2”
For time: 
10 Burpees
100 Singel Unders (50 Double Unders)
25 Goblet Squat (32/24kg)
10 Burpees
150 Singel Unders (75 Double Unders)
25 Overhead Lunges (32/24kg)
10 Burpees
200 Singel Unders (100 Double Unders)
25 Kettlebell Ground To Overhead (Snatch 32/24kg)
>12 min TC<
 
3.A After Bash:
Weighted Plank 
11 November 2017 - WOD
1.A: Front Squat 5x2 reps 95%
1.B: Wall Ball Tech
2.A: ”Karen”
150 Wall Balls for time
>15 min tc<
 
3.A After Bash:
Biceps Curls 
 
10 November 2017 - WOD
1.A: Kipping Pull Up tech
1.B: Weighted Pull Ups 5x1 reps 100%
2.A: ”DuoFredag”
For time: 
21-15-9 reps
Deadlift (102/70kg)
Wall Climbs (Hanstand Push Ups)
30 Clean (80/60kg)
4 Rounds of: 
15 Shoulder To overhead (60/40kg)
15 Box Jumps (60/50cm)
21-15-9 reps of: 
Thrusters (40/30kg)
Ring Rows (Pull Ups)
 
3.A After Bash:
Tacos 
08 November 2017 - WOD
1.A: Clean tech
1.B: OTM for 10 min: 1 Squat Clean- 1 Hang Squat Clean- 1 High Hang Squat Clean 75%1RM
2.A: 21-15-9 reps for time: 
Hang Squat Clean (40/30kg)
Ring Rows (Chest To Bar Pull Ups)
 
3.A After Bash:
Strict Toes To bar 
07 November 2017 - WOD
1.A: Front Squat 5x5 reps 85%
2.A: 15 min Amrap:
30 Air Squat 
20 Dumbell Snatch (22/15kg)
10 Knee Raise (Toes To Bar)
3 Wall Climbs (5 Handstand Push Ups)
 
3.A After Bash:
Finnen 5x5 reps 
06 November 2017 - WOD
1.A: Snatch Tech
1.B: Squat Snatch 5x1 reps 90%
1.C: Snatch Balance 3x2 reps 
2.A: ”KSC 17.1”
7 min Amrap:
15 Wall Balls 
12 Box Jumps Over (60/50)
9 Hang Power Snatch (40/25kg)
 
3.A After Bash: 
Weighted plank 
04 November 2017 - WOD
1.A: ”Lycka till Wod till: Jonas, Mitzie, Anna, Jenny, Petrs, Sofia, Sara” 
2.A:  ”Jonas”
21-15-9 reps for time: 
Kettlebell Swings (24/16kg)
Goblet Squat (24/16kg)
>4 min TC<
2.B: ”Mitzie”
5 Rounds For time: 
10 Knee Raise (Toes To Bar)
10 Wall Balls
>5 min TC<
2.C: ”Anna”
4 Rounds for time: 
5 Shoulder To Overhead (50/35kg)
10 Deadlift (50/35kg)
15 Box Jumps (60/50cm)
>5 min TC<
2.D: ”Jenny”
15 Clean & Jerks for time (60/40kg)
>2 min TC<
2.E: ”Sara”
10-8-6-4-2 reps for time: 
Hang Squat Clean (60/40kg)
Ring Rows (Pull Ups)
>4 min TC<
2.F: ”Sofia”
50 Burpees For time
>3 min TC<
 
3.A After Bash:
Skicka peppande hälsningar till våra atleter 
03 November 2017 - WOD
1.A: Front Squat tech
(1.B: Front Squat 5x1 95%)
2.A: ”DuoFredag”
50 Burpees 
20 Front Squat (50/35kg)
50 Push Ups
20 Front Squat (50/35kg)
50 Wall Balls (9/6kg)
20 Front Squat (50/35kg)
50 Situps
20 Front Squat (50/35kg)
50 Box Jumps
20 Front Squat (50/35kg)
50 Lunges
20 Front Squat (50/35kg)
50 Ring Rows (Pull Ups)
20 Front Squat (50/35kg)
50 Burpees
 
3.A After Bash:
Tacos 
01 November 2017 - WOD
1.A: Squat Clean tech
(1.B: OTM for 10 min: 1 Deadlift- 1 Squat Clean- 1 Front Squat 70%)
2.A: For time: 
30 Burpees
30 Squat Clean (40/30kg)
20 Burpees
20 Squat Clean (60/40kg)
10 Burpees 
10 Squat Clean (80/60kg)
5 Burpees
5 Squat Clean (100/70kg)
>15 min TC<
 
3.A After Bash:
Finnen 5x5 reps