Visa tidigare Workout Of the Day


30 January 2018 - WOD
1:A: Split Jerk 5x1 (As heavy as form allows)(15 min)
1.B: OTM for 10 min: 1 Push Press- 1 Push Jerk- 1 Split Jerk 70% of SJ
2.A: 21-15-9 reps for time: 
Ring Rows(Pull Ups)
Push Ups(Handstand Push Ups)
Power Clean (21:60/40kg,15:80/50kg,9:100/60kg)
 
3.A: After Bash
Strict Knee Raise /Toes To Bar 3x10 reps 
29 January 2018 - WOD
1:A: Squat Clean 5x1 (As heavy as form allows) (15 min)
1.B: Back Squat 3x5 reps 85% (10 min)
2.A: ”Open 13.2”
10 min Amrap: 
5 Shoulder To Overhead (50/35kg)
10 Deadlift (50/35kg)
15 Box Jumps (60/35cm)
85-95% effort
 
3.A: After Bash
Finnen 
27 January 2018 - WOD
1:A: OTM for 10 min: 1 Snatch- 1 Hang Snatch- 1 High Hang Snatch (As heavy as form allows) 
1.B: Snatch Deadlift 3x3 reps 120%of Snatch
2.A: ”Open 17.2”
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
15 m Weighted Walking Lunges 22.5+22.5/15+15kg
16 Toes To Bar
 8 Power Cleans 22.5+22.5/15+15kg
Then, 2 rounds of:
15 m Weighted Walking Lunges 22.5+22.5/15+15kg
16 Bar Muscle Ups
8 Power Cleans 22.5+22.5/15+15kg
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
 
”SC 17.2”
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
15 m Weighted Walking Lunges 15+15/10+10kg
16 Knee Raise 
8 Power Cleans 15+15/10+10kg
Then, 2 rounds of:
15 m Weighted Walking Lunges 15+15/10+10kg
16 Pull Ups
8 Power Cleans 15+15/10+10kg
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
 
 
3.A: After Bash
Biceps Curl
 
26 January 2018 - WOD
1:A: Shoulder Press 5x1 100%
2.A: ”DuoFredag”
”JT”
21-15-9 reps of: 
Push Press (40/30kg) (Handstand Push Ups)
Dips(Ring Dips)
Push Ups
Then: 
100 Ring Rows (Pull Ups)
100 Dumbell Clean (22.5+22.5/15+15kg)
100 Cal Row/AB/SU
Then: 
UGIG
10 Rounds of: 
10 Deadlift (50/35kg)
10 Hang Power Clean (50/35kg)
10 Back Squat (50/35kg)
 
3.A: After Bash
Tacos
 
23 January 2018 - WOD
1:A: Snatch 5x1(As heavy as form allows)
2.A: 30 min Amrap of: 
45 sek Max reps Ground Over Shoulder 65/45kg
15 sek rest
45 sek Max Walk Kettlebell Rack (24+24/16+16kg)
15 sek rest
45 sek 20 sek max reps Back Squat 75% (40sek rest)
15 sek rest
45 sek Amrap 10 Dumbell Deadlift- 10 Dumbell Clean (22.5+22.5/15+15kg)
15 sek rest
45 sek 300-350 Watt Assult Bike 
15 sek rest
45 sek Max reps Rope Climb
15 sek rest
65-75% Effort
3.A: After Bash Weighted Plank 
22 January 2018 - WOD
1:A: OTM for 10 min: 1 Snatch-1 Hang Snatch- 1 High Hang Snatch (As heavy as form allows)
1.B: Snatch Deadlift 4x3 reps (As heavy as form allows)(10 min)
2.A: 5 Rounds of:
50 Singel Unders (30 Double Unders)
15 Wall Balls (9/6kg)
10 Overhead Squat (40/30kg)
5 Lateral Burpees
 
3.A: After Bash
Powell Raise  
20 January 2018 - WOD
24 jan
1:A: Overhead Squat 3x3 reps 80-90% (10 min)
1.B: Power Snatch 3x1 (As heavy as form allows)(10 min)
2.A: ”Open 17.1”
For time:
10 Dumbell Snatch 22.5/15kg
15 Burpee Box jump Over (60/50cm)
20 Dumbell Snatch 22.5/15kg
15 Burpee Box jump Over (60/50cm)
30 Dumbell Snatch 22.5/15kg
15 Burpee Box jump Over (60/50cm)
40 Dumbell Snatch 22.5/15kg
15 Burpee Box jump Over (60/50cm)
50 Dumbell Snatch 22.5/15kg
15 Burpee Box jump Over (60/50cm)
>20 min TC<
 
”SC 17.1”
For time:
10 Dumbell Snatch 15/10kg
15 Burpee Box jump Over (60/50cm)
20 Dumbell Snatch 15/10kg
15 Burpee Box jump Over (60/50cm)
30 Dumbell Snatch 15/10kg
15 Burpee Box jump Over (60/50cm)
40 Dumbell Snatch 15/10kg
15 Burpee Box jump Over (60/50cm)
50 Dumbell Snatch 15/10kg
15 Burpee Box jump Over (60/50cm)
 
3.A: After Bash
Powell Raise 
 
19 January 2018 - WOD
1:A: Deadlift 5x1(As heavy as form allows)
2.A: ”DuoFredag”
for time: 
100 Deadlift (80/60kg)
100 Wall Balls (9/6kg)
100 Front Squat (60/40kg)
100 Knee Raise (Toes To Bar)
100 Hang Power Clean (40/30kg)
100 Air Squat 
100 Thrusters (20/15kg)
75-85% effort
3.A: After Bash
Tacos 
17 January 2018 - WOD
1:A: Squat Clean & Jerk 5x2 reps 90% no Failure (15 min)
1.B: Clean Pull 3x2 reps 120% of Clean (8min)
1:B: Back Squat 3x5 (As heavy as form allows)(10 min)
2.A: 21-15-9 reps For time: 
Hang Squat Clean (40/30kg)
Ring Rows (CTB Pull Ups)
80-90% effort
 
3.A: After Bash
Strict Toes To Bar/Knee Raise 3xmax reps
 
16 January 2018 - WOD
1:A: OTM for 10 min: 1 Push Press- 1 Push Jerk- 1 Split Jerk increase weight Every min
1:B: Push Press 5x5 Unbroken (As heavy as form allows)
2.A: 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
75-85% effort
 
3.A: After Bash
Powell Raise  
15 January 2018 - WOD
1:A: Clean & Jerk 5x1 reps 80-90%
1:B: OTM for 10 min: 1 Squat Clean- 1 Hang Squat Clean- 1 High Hang Squat Clean 
2.A: 6 Rounds of: 
50 Singel Unders(25 Double Unders) Unbroken
5 Clean & Jerk (60/40kg) 
75-85% effort
 
3.A: After Bash
Weighted Plank 
13 January 2018 - WOD
1.A: Deadlift 5x1 (As heavy as form allows)
2.A: 30 min Amrap of: 
45 sek Max reps Ground Over Shoulder 65/45kg
15 sek rest
45 sek Max Walk Kettlebell Rack (24+24/16+16kg)
15 sek rest
45 sek 20 sek max reps Back Squat 75% (40sek rest)
15 sek rest
45 sek Amrap 10 Dumbell Deadlift- 10 Dumbell Clean (22.5+22.5/15+15kg)
15 sek rest
45 sek 300-350 Watt Assult Bike 
15 sek rest
45 sek Max reps Rope Climb
15 sek rest
65-75% Effort
 
3.A: After Bash 
Finnen 
12 January 2018 - WOD
1.A: Front Squat 5x5 reps 85%
2.A: 
”DuoFredag”
40 min amrap:
3 Rounds of:
6 Knee Raise (Toes To Bar)
6 Shoulder To Overhead (50/35kg)
6 Lateral Burpees
Then:
3 Rounds of:
6 Ring Rows (Pull Ups)
6 Power Clean (50/35kg)
6 Wall Balls (9/6kg)
Then:
2 Rounds:
6 Push Ups (Handstand Push Ups)
6 Front Squat (50/35kg)
6 Cal Row/AB/SU
Increase reps by 3 after every two Rounds
75-85% Effort
 
3.A: After Bash  
Tacos 
12 January 2018 - WOD
1.A:  OTM for 12 min: 
Min 1/4/7/10: 20 sek max reps Ring Rows (1-2 Ring/Bar Muscle Ups)
Min 2/5/8/11: 20 sek max reps Beat Swing (2-3 Ring/Bar Muscle Ups)
Min 3/6/9/12: 20 sek max reps Dumbell/Barbell Shoulder Press (3-4 Ring/Bar Muscle Ups)
 
2.A: 4 min Amrap: 
5 Assisted Pull Ups (Pull Ups)
10 Push Ups
15 Air Squat 
Rest 2 min
4 min Amrap: 
2 Wall Climbs (5 Handstand Push Ups)
10 Knee Raise (TTB)
15 Kettlebell Swings 24/16kg
Rest 2 min
4 min Amrap:
60 Singel Unders (30 DU)
15 Abmat Situps
 
3.A: After Bash 
Windmill 4x5 reps  
10 January 2018 - WOD
1.A: Snatch 5x1 70% Good tech (15 min)
1.B: Snatch Pull 3x2 120% of Snatch (8 min)
1.C: Back Squat 3x5 reps (As heavy as form allows)(10 min)
2.A:”Open 14.1”
10 min Amrap: 
90 Singel Unders (30 Double Unders)
15 Snatch 35/25kg
85-95% Effort
 
3.A: After Bash 
Powell Raise 
 
09 January 2018 - WOD
1.A: Snatch 5x2 80%
1.B: 5x1 (Squat) Snatch- 1 Snatch Balance- (1 Overhead Squat) 75% of Snatch  
2.A: 21-18-15-12-9-6-3 reps for time of: 
Clean High Pull (40/30kg) 
Wall Balls (9/6kg)
65-75% effort
 
3.A: After Bash 
Strict Toes To Bar/Knee Raise 3xmax 
09 January 2018 - WOD
1.A: For 15 min: Build 1 Heavy Power Clean & Jerk 
1,B: E90sek for 12 min: 4 Power Clean Drop & Go + 1 Jerk 70-75% 
 
2.A: 3 Rounds for time: 
150 Singel Unders (50 Double Unders)
15 Overhead Lunges (OHS)(50/35kg)  
 
3.A: After Bash 
Finnen 5x5 reps 
08 January 2018 - WOD
1.A: OTM for 10 min:1 Snatch Deadlift- 1 Hang (Squat) Snatch- (1 Overhead Squat) 85-90%
1.B: 3x3 Front squats (As heavy as form allows)
2.A: For time: 
20 Overhead Lunges (40/30)
20 Hang Power Clean (40/30)
20 High Pull (40/30)
20 Shoulder To Overhead (40/30)
20 Back Squat (40/30)
65-75% Effort
 
3.A: After Bash 
Powell Raise 
05 January 2018 - WOD
1.A: Split Jerk 5x1 95%
1.B: OTM for 10 min: 1 Push Press- 1 Push Jerk- 1 Split Jerk 65-75% of SJ
2.A: ”DuoFredag”
”LA Crusher”
30 Deadlift (140/100kg)
1000 m C2/AB/SU
Then:
”San Fransisco Crusher”
30 Back Squat (100/70kg)
1000 m C2/AB/SU
Then:
 ”Heavy Grace”
30 Clean & Jerk (80/60kg)
Then: 
”Isabell”
30 Snatch (60/40kg)
75-85% effort
 
3.A: After Bash 
Biceps Curls  
04 January 2018 - WOD
1.A: E2M for 10 min: Find 1 Heavy Power Clean
 
2.A: ”DuoFredag”
For time:
21 Power Clean (60/35kg/ Alt 60%)
10 Sync Lateral Burpees
15 Power Clean (80/55kg/ Alt 75%)
10 Sync Lateral Burpees
9 Power Clean (100/65kg/ Alt 85%)
10 Sync Lateral Burpees
21 Deadlift (100/65kg/ Alt 85% of PC)
21 Push Ups on Bar (HSPU)
15 Deadlift (100/65kg/ Alt 85% of PC)
15 Push Ups on Bar (HSPU)
9 Deadlift (100/65kg/ Alt 85% of PC)
9 Push Ups on Bar (HSPU)
2000 m C2/AB/SE
>22 min TC<
 
3.A: After Bash 
Tacos 
03 January 2018 - WOD
1.A: Build 1 heavy Squat Clean & Jerk (no failure)
1.B: OTM for 10 min: 1 Clean Pull- 1 Squat Clean- 1  High Squat Clean 60-75% of C&J 
2.A: Back Squat 3x5 reps (As heavy as form allows)
”Fran”
21-15-9 reps for time: 
Thrusters (43/30kg)
Ring Rows (Pull Ups)
90-95% effort
>6 min TC<
 
3.A: After Bash 
Weighted Plank 
02 January 2018 - WOD
1.A: 5x3 Split Jerk 80-90%
 
1.B: Dips 3 x max (weighted)
 
2.A: E5M for 20 min: 
20 Cal Row
20 Thrusters Unbroken (40/30)
20 Lateral Burpees
75-85% effort
 
3.A: After Bash 
Windmill