Visa tidigare Workout Of the Day


31 March 2018 - WOD
 EASTER DUO

 

Buy in: Duo has to accumulate 300 double unders

 

150 cal C2 row

Partner KB Front rack hold

 

100 wallballs

 

150 Cal SkiErg

Partner plank hold

 

100 wallballs

 

150 cal AB

Partner pullup hang

 

Buy out: Duo has to accumulate 300 double unders

30 March 2018 - WOD
1.A: Weighted Pull Up alt 5x10 Ring Rows (As heavy as form allows)
2.A: ”DuoFredag”
3 Rounds of:
21 deadlift (60/40kg)
21 Burpees
3 Rounds of: 
15 Squat Clean (60/40kg)
15 Knee Raise (TTB)
3 Round of: 
9 Squat Snatch (60/40kg)
9 Ring Rows (Ring/Bar Muscle Ups)
 
3.A: After Bash
Tacos 
28 March 2018 - WOD
1.A: OTM for 10 min: 1 Squat Clean (As heavy as form allows)
1.B: OTM for 10 min: 3 Clean Pull 125% of your clean
1.C: E3M for 15 min: 5 Back Squat (As heavy as form allows)
2.A: ”Fran”
21-15-9 reps for time of: 
Thrusters (43/30kg)
Ring Rows (Pull Ups)
>8 min tc< 
(Försök hålla 11-12 reps i min)
3.A: After Bash
Weighted Plank 
27 March 2018 - WOD
1.A: Cluster 5x1 (As heavy as form allows) (10 min)
2.A: ”The Seven”
7 Push Press (HSPU)
7 Thrusters (60/40kg)
7 Knee Raise (KTE)
7 Deadlift (60/40kg)
7 Kettlebell Swings (32/24kg)
7 Ring Rows (Pull ups)
>40 min tc<
3.A: After Bash
Gymnastic Bridge 
26 March 2018 - WOD
1.A: E3M for 15 min: 2 Squat Snatch T&G (As heavy as form allows)
1.B: OTM for 10 min: 3 Power Snatch (As heavy as form allows)
2.A: 10 min Amrap of: 
15 Knee Raise (TTB)
10 Deadlift (50/35kg)
5 Snatch (50/35kg)
75-85% effort
 
3.A: After Bash
Powell Raise 5c5 reps 
24 March 2018 - WOD
1.A: ”Open 18.5”
2.A:
3.A: After Bash 
23 March 2018 - WOD
1.A: Bench Press for max (15 min)
2.A: ”DuoFredag”
100 Floor Press (60/40kg)
100 Deadlift (60/40kg)
100 Push Ups On Bar
1000m C2/AB/SE
15 Clean & Jerk (60/40kg)
500m C2/AB/SE
15 Clean & Jerk (60/40kg)
500m C2/AB/SE
30 Hang Clean (60/40kg)
50 Wall Balls (9/6kg)
30 Shoulder To Overhead (60/40kg)
50 Wall Balls (9/6kg) 

3.A: After Bash
Tacos
 
21 March 2018 - WOD
1.A: OTM for 10 min: 3 Push Jerk T&G (As heavy as form allows)
1.B: E2M for 12 min:1 Split Jerk (As heavy as form allows)
1.C: OTM for 10 min: 3-8 Push Press (Handstand Push ups)
2.A: For time: 
21 Clean (60/40kg)
10 Lateral Burpees
15 Clean (80/50kg)
10 Lateral Burpees
9 Clean (100/60kg)
>7 min tc<
85-95% effort 
20 March 2018 - WOD
1.A: OTM for 10 min: Build 1 Heavy Squat Snatch 
2.A: E5M for 30 min: 
10 Cal C2/AB 100% Effort
50 Singel Unders(Double Unders)
15 Burpees
5 Squat Snatch (alt 6 OH Lunges)(60/40kg)
 
3.A: After Bash
Biceps Curl
 
19 March 2018 - WOD
1.A: E3M for 15 min: 5 Deadlift 80-85%
1.B: E2M for 10 min: 12 Lunges (As heavy as form allows)
2.A: For time: 
2 Rounds of: 
Kettlebell Swing (24/16kg)
Goblet Squat (24/16kg)
2 Round of: 
15 Shoulder To Overhead (50/35kg)
15 Toes To Bar
2 Round of: 
9 Hang Squat Clean (50/35kg)
9 Ring Rows (CTB)
 
3.A: After Bash
Windmill 5x5 reps 
 
17 March 2018 - WOD
1.A:”Open 18.4”
2.A: 
3.A: After Bash 
16 March 2018 - WOD
1.A: Back Squat 5x1 (As heavy as form allows)
2.A: ”FredagsDuo”
For time: 
100 Burpees
80 Kettlebell Swings (32/24kg)
60 Ground To Overhead (50/35kg)
40 OH Lunges (50/35kg)
50 Burpees
40 Kettlebell Swings (32/24kg)
30 Ground To Overhead (50/35kg)
20 OH Lunges (50/35kg)
25 Burpees
20 Kettlebell Swings (32/24kg)
15 Ground To Overhead (50/35kg)
10 OH Lunges (50/35kg)
 
3.A: After Bash
Tacos 
14 March 2018 - WOD
1.A: OTM for 10 min: Build I Heavy Muscle Snatch
1.B: OTM for 10 min: Build I Heavy Squat Snatch (no Failure)
1.C: OTM for 10 min: 3 Snatch Deadlift 125% of Snatch 
2.A: ”Isabell”
30 Snatch for time 61/40kg
>6 min tc< (5 Snatch OTM)
 
3.A: After Bash
Weighted Plank 5x30 sek 
13 March 2018 - WOD
1.A: OTM for 10 min: 1 Push Press- 1 Push Jerk- 1 Split Jerk (As heavy as form allows)
2.A: 10 min Amrap of: 
30 Singel Unders(Double Unders)
10 Push Press 40/30kg
10 Hang Power Clean 40/30kg
2.B: 10 min Amrap of: 
10 Wall Balls (9/6kg)
10 Box Jumps Over (60/50cm)
10 Push Ups
 
3.A: After Bash
Finnen 5x5 reps
 
12 March 2018 - WOD
2019-03-12
1.A: Kipping/Butterfly CTB Progression/Tech (15 min)
 
2.A: 5 Round for time: 
R1: 5 Bar MU (alt 10 Ring Rows/Pull Ups/CTB)
R2: 10 CTB (alt 10 Ring Rows/Pull Ups/CTB)
R3: 15 PU (alt 10 Ring Rows/Pull Ups/CTB)
R4:20 TTB (alt 10 Ring Rows/Pull Ups/CTB)
R5: 5 BMU, 5 CTB, 5 PU, 5 TTB (alt 10 Ring Rows/Pull Ups/CTB)
10 Dumbell Snatch (22.5/15kg)
15 Dumbell Squats (22.5/15kg)
20 Abmat Situps
 
3.A: After Bash 
Powell Raise 5x10 reps
 
12 March 2018 - WOD
1.A: E3M for 15 min: 5 Back Squat 85%
1:B: E2M for 10 min: 3 Deadlift 80%
1:C: Build 1 Heavy Power Clean & Jerk 80%+ (10 min)
2.A: ”Grace”
30 Clean & Jerk for time (61/40kg)
>6 min tc< (5 C&J OTM)
90-95% effort
3.A: After Bash
Powell Raise
 
10 March 2018 - WOD
1.A:”Open 18.3”
2.A: 
3.A: After Bash 
09 March 2018 - WOD
1.A: Power Snatch 5x1 90-95%
2.A: ”DuoFredag”
For time:
21-18-15-12-9-6-3 reps For time of: 
One Arm Thrusters (24/16kg)
Ring Rows (Pull Ups)
Then: 
Min1: 4 Sync Burpees-15 Thrusters (50/35kg)
Min2: 4 Sync Burpees-15 Power Snatch (50/35kg)
Min3: 4 Sync Burpees-15 Power Clean (50/35kg)
Min4: 4 Sync Burpees-15 Shoulder To Overhead (50/35kg)
Min5: 4 Sync Burpees-15 Squat Clean (50/35kg)
Min6: 4 Sync Burpees-15 Deadlift (50/35kg)
Then: 
3 Round of: 
50 Wall Balls (9/6kg)
75 Singel Unders (Double Unders)
25 Burpees (10 Bar/Ring Muscle Ups)
Then:
5 Round of: 
20 OH Lunges (50/35kg)
20 Kettlebell Swings (24/16kg)
1 Varv ner till utgången och tillbaka
Then:
30 Thusters For time (50/35kg)
80-90% effort
 
3.A: After Bash
Tacos 
07 March 2018 - WOD
1.A: E3M for 15 min: 1 Squat Clean 90-100%
1.B: E2M for 8 min: 3 Hang Squat Clean 80% of SC
1.C: OTM for 8 min: 3 Clean Pull 120% of SC
1.D: OTM for 10 min: 1-3 Front Squat 80-90% of FS
2.A: 6 Rounds for time:
10 Ring Rows (5 CTB+ 5 Pull ups)
10 Abmat Situps 
>10 min tc<
3.A: After Bash
Powell Raise
 
06 March 2018 - WOD
1;A  Kipping/Butterfly Pull up progression
2:A 20 min Amrap (70% effort)
5 Pull Ups
10 Push Ups
15 Air Squat
20 Situps
50 Singel Unders (Double Unders)

3:A After bash
windmill



05 March 2018 - WOD
1.A: E2M for 12 min: 1 Squat Clean- 3 Front squat-1 Split Jerk (As heavy as form allows)
1.B: Push Press 3x5 T&G (8 min)
2.A: E2M for 20 min: 
6 STOH (50/35kg)
12 Deadlift (50/35kg)
16 Box Jump Over (60/50cm)
70-80% Effort
 
3.A: After Bash
Turkish Get Up 
03 March 2018 - WOD
1.A:”Open 18.2”
2.A: 
3.A: After Bash 
02 March 2018 - WOD
1:A Bench Press 5x1 reps 100%
2:A ”DuoFredag”
100-80-60-40-20 reps for time of:
Cal Row/AB/SE
Shoulder To Overhead 35/25kg
Hang Power Clean 35/25kg
Font Squat 35/25kg

3:A Tacos