Visa tidigare Workout Of the Day


28 February 2018 - WOD
1.A: OTM for 10 min: 1 Squat Snatch (As heavy as form allows)
1.B: E2M for 10 min: 3 Snatch Pull 125% of Snatch 
1.C: E2M for 10 min: 1 Muscle Snatch (As heavy as form allows)
2.A: 10 min Amrap: 
1 Snatch Pull (40/30kg)
1 Squat Snatch (40/30kg)
1 Power Snatch (40/30kg)
1 Overhead Squat (40/30kg)
1 Snatch Balance (40/30kg)
20-30 sek rest between rounds 
50-60% Effort
 
3.A: After Bash
Powell Raise 5x5 reps 
27 February 2018 - WOD
1.A: E3M for 15 min: 5 Front Squat (As heavy as form allows)
2.A: For time: 
500 m C2
20 Deadlift (40/30kg)
20 Lateral Burpees
20 Thrusters (40/30kg)
20 Hang Squat Clean (40/30kg)
20 Power Snatch (40/30kg)
80-90% effort
 
3.A: After Bash
Windmill 5x5 reps
 
26 February 2018 - WOD
1.A: Deadlift 5x5 T&G 80% (Bra teknik, inga böjda ryggar)(15 min)
1.B: Lunges 3x12 reps (As heavy as form allows)(10 min)
2.A: 30 min Amrap of: 
45 sek Max Reps Medball Ground Over Shoulder 65/45kg
15 sek rest
45 sek Max Reps Dumbell Shoulder To Overhead (22.5+22.5/15+15kg)
15 sek rest
45 sek max reps Strict Knee Raise (Strict TTB)
15 sek rest
45 sek Max reps of Bench/Bar/RingDips
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 
24 February 2018 - WOD
24 feb
1.A: ”Open 18.1”
2.A: 

23 February 2018 - WOD

1.A: Power/Squat Clean 5x1 reps 100%

1.B: Hang Power Clean 5x3 reps 100%

2.A: DuoFredag” ”Franstastic Row

E6M for 30 min: 

0-6 min: 45 Thrusters(40/30kg)- 45 Burpees (Pull Ups) max Cal C2/AB/SE

6-12 min: 40 Thrusters(40/30kg)- 40 Burpees (Pull Ups) max Cal C2/AB/SE

12-18 min: 35 Thrusters(40/30kg)- 35 Burpees (Pull Ups) max Cal C2/AB/SE

18-24 min: 30 Thrusters(40/30kg)- 30 Burpees (Pull Ups) max Cal C2/AB/SE

24-30 min: 25 Thrusters(40/30kg)- 25 Burpees (Pull Ups) max Cal C2/AB/SE

 

3.A: After Bash

Tacos

21 February 2018 - WOD
1.A: E3M for 15 min: Squat Clean & Jerk (75-85%)
1.B: OTM for 10 min: 3 Clean Pull 125% of SC
1.C: E3M for 15 min: 5 Back Squat (As heavy as form allows)
2.A: OTM for 10 min: 3-5 CTB- 3-5 Pull Ups- 3-5 Toes To Bar (bestäm hur många ni ska göra från början) 

 
3.A: After Bash
Biceps Curl 5x5 reps 
20 February 2018 - WOD
1.A: E3M for 15 min: 5 Power Clean T&G (As heavy as form allows)
2.A: E5M for 25 min: 
400 m C2
10 Thrusters UB (45/30kg)
15 Kettlebell Swings UB (24/16kg)
60 Singel Unders (30 Double Unders)
 
3.A: After Bash
Weighted Plank 5x30 sek 
19 February 2018 - WOD
1.A: Hang Squat Clean 5x5 reps T&G (As heavy as form allows) (15 min)
1.B: Front Rack Lunges 3x12 reps 70-85% of HSC (10 min)
2.A: 21-15-9 reps for time: 
Deadlift (80/60kg)
Wall Balls (9/6kg)
>7 min tc<
 
3.A: After Bash
Muscle Clean 5x5 reps 
17 February 2018 - WOD
1.A: OTM for 10 min: 2 Cluster (As heavy as form allows)
2.A: Open 17.5
10 rounds for time: 
9 Thrusters 40/30kg
35 Double Unders
>tc 40 min<
 
”SC 17.5”
10 Rounds of 
9 Thrusters 30/20kg
35 Singel Unders
>tc 40 min<
 
3.A: After Bash
Finnen 5x5 reps  
16 February 2018 - WOD
1.A: Power Clean 5x1(As heavy as form allows)
2.A: ”DuoFredag”
”Another Fight Gone Bad”
6 Rounds of:
1 min max reps Thrusters (40/30kg)
1 min max reps Snatch (40/30kg)
1 min max reps Burpee Box Jumps Over (60/50cm)
1 min max reps Ring Rows (Pull Ups)
1 min max Cal C2/AB/SE
1 min rest
(Sikta på totalt 500+ reps)
3.A: After Bash
Tacos
 
15 February 2018 - WOD
1.A: Find 1RM in Weighted Pull Up (20 min)
(alt Find 1 Heavy Seal Row)
2.A: ”FredagsDuo”
For time: 
40 Deadlift (100/70kg)
40 Dumbell Push Press (Handstand Push Ups)
30 Deadlift (80/60kg)
30 Dumbell Push Press (Handstand Push Ups)
20 Deadlift (60/40kg)
20 Dumbell Push Press (Handstand Push Ups)
20 Hang Squat Clean (50/35kg)
20 Ring Rows(CTB Pull Ups)
30 Hang Squat Clean (50/35kg)
30 Ring Rows(CTB Pull Ups)
40 Hang Squat Clean (50/35kg)
40 Ring Rows(CTB Pull Ups)
 
3.A: After Bash 
Tacos 
14 February 2018 - WOD
1.A: 5x3 Power Clean T&G (As heavy as form allows)(15 min)
1.B: Front Squat 3x3 reps 80%
2.A: ”Open 16.2”
Amrap 4 min + Bonus Time:
25 Toes To Bar
50 Double Unders
15 Squat Clean (60/40kg)
Time extends 4 min each time around is completed:
25 Toes To Bar
50 Double Unders
13 Squat Clean (80/55kg)
Time extends 4 min each time around is completed:
25 Toes To Bar
50 Double Unders
11 Squat Clean (100/65kg)
Time extends 4 min each time around is completed:
25 Toes To Bar
50 Double Unders
9 Squat Clean (125/75kg) 
13 February 2018 - WOD
1.A: OTM for 10 min: Build 1 Heavy Deadlift (start from 50%)
1.B: 3x20 Kettlebell Swings UB (As heavy as form allows)(8 min)
2.A: 15 min Amrap: 
10 Push Ups(5 Strict HSPU/SC Kipping HSPU)
10 Ring Rows(Strict Pull Ups)
10 Dumbell Clean UB (22.5+22.5/15+15kg)
10 Dumbell Rack Lunges)
65-75% Effort
3.A: After Bash
Biceps Curl 3x5 reps
 
12 February 2018 - WOD
1.A: E2M for 12 min:1 Squat Clean- 1 Hang Clean- 1 Front Squat (As heavy as form allows)
2.A: 30 min Amrap of: 
45 sek Max Medball Walk 65/45kg
15 sek rest
45 sek Max Reps Kettlebell Swing 32/24kg
15 sek rest
20 sek max reps Back Squat 75% (40sek rest)
15 sek rest
45 sek Amrap 6 Dumbell Clean, 6 Lunges (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 
10 February 2018 - WOD
1.A:Split Jerk 5x2 90%
2.A: ”Open 17.4”
13 min Amrap: 
55 Deadlift 100/70kg
55 Wall Balls (9/6kg)
55 Cal Row
55 Handstand Push Ups
 
”SC 17.4”
13 min Amrap: 
55 Deadlift 60/40kg
55 Wall Balls (9/6kg)
55 Cal Row
55 HR Push Ups
 
3.A: After Bash
Weighted Plank 3x40sek 
09 February 2018 - WOD
1.A: Back Squat 3x5 reps 85%
2.A: ”DuoFredag” ”Dagens Hjältar”(Det första paret som blir klar med DelWod:n vinner och bryter alla andra oavsett hur långt de har kommit)
60 min Amrap of: 
8 Rounds of Cindy(DelWod):
5 Ring Rows(Pull Ups)
10 Push Ups
15 Air Squat
Rest 2 min
6 Rounds of(DelWod): 
20 Wall Balls
15 Kettlebell Swings (24/16kg)
10 Push Ups
Rest 2 min
4 Rounds of(DelWod): 
15 Deadlift (60/40kg)
12 Hang Power Clean (60/40kg)
9 Front Squat (60/40kg)
6 Shoulder to Overhead (60/40kg)
Rest 2 min: 
2 Rounds of(DelWod): 
100 Cal C2/AB/SE
50 Burpees
Rest 2 min
Start All Over
 
3.A: After Bash
Tacos
 
07 February 2018 - WOD
1.A: Build 1 Heavy Muscle Snatch 100% (10 min)
1.B: E2M for 20 min: 1 Snatch Deadlift-1 Snatch Pull- 1 Squat Snatch (As heavy as form allows) 
2.A: 10 Min Amrap: 
1 Power Snatch (60/40kg)
2 Power Snatch (UB)(60/40kg)
3 Power Snatch (UB)(60/40kg)
4 Power Snatch (UB)(60/40kg)
5 Power Snatch (UB)(60/40kg)
75-85% Effort
3.A: After Bash
Powell Raise 
06 February 2018 - WOD
1.A: OTM for 10 min: Build 1 Heavy Deadlift (start from 50%)
1.B: 5x5 reps of Hang Power Clean (As heavy as form allows)(12 min)
2.A: For time: 
15 Shoulder To Overhead (40/25)
200 Singel Unders (100 Double Unders)
12 Shoulder To Overhead (40/25)
160 Singel Unders (80 Double Unders)
9 Shoulder To Overhead (60/45)
120 Singel Unders (60 Double Unders)
6 Shoulder To Overhead (60/45)
80 Singel Unders (40 Double Unders)
3 Shoulder To Overhead (80/50)
40 Singel Unders (20 Double Unders)
Max reps Power Clean 
80-90% Effort
(När 8 personer gör Power Clean bryts Wod:n)
 
3.A: After Bash
Bottom Up Press 5x3 
05 February 2018 - WOD
5 feb
1.A: Snatch 5x1 reps 90%+ (15 min)
1.B: Overhead Squat 3x3 reps As heavy as form allows (12 min)
2.A: OTM for 20 min: 
Min 1/3/5/7/9/11/13/15/17/19: 5 KB Swings- 5 Goblet squat- 5 Burpees (24/16kg)
Min 2/4/6/8/10/12/14/16/18/20: 15 Ring Rows(10-15 CTB Pull Ups)
 
3.A: After Bash
Strict Knee raise 5xmax reps 
04 February 2018 - WOD
1.A:  Squat Clean tech
(1.B: OTM for 10 min: 1 High Hang Squat Clean- 1 Hang Squat Clean- 1 Squat Clean (As heavy as form allows)
 
2.A: 21-15-9 reps for time of: 
Deadlift (60/40kg)
Lateral Burpees
Hang Power Clean 
Push Ups on Bar
 
3.A: After Bash 
Weighted plank 3x30 sek
 
03 February 2018 - WOD
1:A: OTM for 10 min: 3 Power Clean & Jerk (40-85%, Increase Weight Every min)
2.A: ”Open 17.3” 
Prior to 8:00, complete:
3 rounds of:
    6 CTB Pull-Ups
    6 Squat Snatch 40/30kg
Then, 3 rounds of:
    7 CTB Pull-Ups
    5 Squat Snatch 60/40kg
*Prior to 12:00, complete 3 rounds of:
    8 CTB Pull-Ups
    4 Squat Snatch, 80/60kg
*Prior to 16:00, complete 3 rounds of:
    9 CTB Pull-Ups
    3 Squat Snatch 100/70kg
*Prior to 20:00, complete 3 rounds of:
    10 CTB Pull-Ups
    2 Squat Snatch 110/80kg
Prior to 24:00, complete 3 rounds of:
    11 CTB Pull-Ups
    1 Squat Snatch 120/85kg
*If all reps are completed, time cap extends by 4 minutes.
 
”SC 17.3” 
Prior to 8:00, complete:
3 rounds of:
    6 Jumping Pull-Ups
    6 Squat Snatch 20/15kg
Then, 3 rounds of:
    7 Jumping Pull-Ups
    5 Squat Snatch 30/20kg
*Prior to 12:00, complete 3 rounds of:
    8 Jumping Pull-Ups
    4 Squat Snatch, 40/25kg
*Prior to 16:00, complete 3 rounds of:
    9 Jumping Pull-Ups
    3 Squat Snatch 50/30kg
*Prior to 20:00, complete 3 rounds of:
    10 Jumping Pull-Ups
    2 Squat Snatch 60/35kg
Prior to 24:00, complete 3 rounds of:
    11 Jumping Pull-Ups
    1 Squat Snatch 70/40kg
*If all reps are completed, time cap extends by 4 minutes.
 
3.A: After Bash:
Weighted Plank
 
02 February 2018 - WOD
1.A: Back Squat 5x5 reps 85%
2.A: ”DuoFredag”
For time: 
100 Wall Balls (9/6kg)
100 Kettlebell Swings (24/16kg)
100 Cal AB/C2/SE
100 Goblet Squat (24/16kg)
100 Ring Rows (Pull Ups)
100 Box Jumps Over (60/50cm)
100 Thrusters (24/16kg)
3.A: After Bash
Tacos