Visa tidigare Workout Of the Day


30 April 2018 - WOD
1.A: Back Squat 5x2 reps 90% (20min)
2.A: 10 min Amrap of: 
5 Floor Press (60/40kg)
5 Front Squat (60/40kg)
5 Push Press (60/40kg)
2.B: OTM for 12 min: 
Min 1/4/7/10: Max reps Ground Over Shoulder Heavy Medball 
Min 2/5/8/11: Max Reps Man Maker (22.5+22.5/15+15kg)
Min 3/6/9/12: Max reps Kettlebell Swing (24+24/16+16kg)
 
3.A: After Bash
Weighted Plank
 
28 April 2018 - WOD
1.A: Handstand Walk Progression
2.A: 3 Rounds for time: 
5 Wall Climb
10 Ring Rows(Pull Ups)
15 Box Jumps
20 Push Ups
25 Air Squat
30 Abmat Situps
35 Knee Raise(Knees To Elbows)
40 Lunges
Rest 3 min between rounds
 
3.A: After Bash
Powell Raise 3x10 reps
 
27 April 2018 - WOD
1.A: OTM for 10 min: 1 Squat Snatch- 1 Hang Squat Snatch- 1 High Hang Squat Snatch (As heavy as form allows)
2.A: ”DuoFredag”
E6M for 24 min: 
30 Snatch (50/35kg)
30 Sync Lateral Burpees
Max Cal Row/AB/SE
>Hur många Cal får ni ihop totalt?<
 
3.A: After Bash
Tacos  
25 April 2018 - WOD
1.A: E2M for 20 min: 2 Front Squat 90%
2.A: OTM for 21 min: 
Min: 1/4/7/10/13/16/19: 3 Supported/Scaled Muscle Ups (Strict Muscle Ups)
Min: 2/5/8/11/14/17/20: 6 Hang Squat Clean (70/50kg)
Min: 3/6/9/12/15/18/21: 9 Cal Row/AB/SU 100% Effort
 
3.A: After Bash
Biceps Curl 5x5 reps 
24 April 2018 - WOD
1.A: Handstand Push Up Progression
1.B: E2M for 16 min: 
Ojämn: 4-6 Shoulder Press (Handstand Push Ups)
Jämn: 2-4 Shoulder Press (Handstand Push Ups)
2.A: For time: 
50 Wall Balls (9/6kg)
40 Hang Dumbell Clean & Jerk (22.5/15kg)
30 Box Jumps 
10+10 One Arm Dumbell Thrusters (22.5/15kg)
10 Pull Ups(Muscle Ups)
 
3.A: After Bash
Powell Raise 
23 April 2018 - WOD
1.A: Squat Clean 5x1 (As heavy as form allows) (15 min)
1.B: Thrusters 3x5 reps T&G (As heavy as form allows)(10 min)
2.A: ”Clean Up my Furpees”
21 Clean (60/40kg)
10 Lateral Burpees
15 Clean (80/50kg)
10 Lateral Burpees
9 Clean (100/60kg)
>7 min TC<
 
3.A: After Bash
Weighted Plank
 
21 April 2018 - WOD
1.A: E3M for 15 min: 10 Deadlift 70%
1.A: E3M for 15 min: 20 Lunges (As heavy as form allows)
2.A: 5 Rounds For time: 
10 Kettlebell Swing (32/24kg)
10 Goblet Squat (32/24kg)
4 Burpees
>5 min TC<
 
3.A: After Bash
Finnen 
20 April 2018 - WOD
1.A: Kipping Pull Up Progression
2.A: ”DuoFredag”
For time: 
>300 Wall Balls<
400 Double Unders
120 Kettlebell Snatch (24/16kg)
100 Cal Row/AB/SU
90 Burpee 2 Plate 
(En börjar med WB medan den andre börjar med DU-KBS-Cal-BU. Man byter av varandra hur man vill mellan WB och stegen, när WB är klara jobbar båda med att få klart stegen men endast en person kan jobba med DU-KBS-Cal-BU)
>35 min TC<
 
3.A: After Bash
Tacos
 
18 April 2018 - WOD
1.A: Split Jerk tech (10 min)
1.B: OTM for 10 min: 1 Push Press- 1 Push Jerk- 1 Split Jerk T&G
2.A: 
For time: 
21 Deadlift (60/40kg)
21 Cal C2/AB/SE
15 Squat Clean (60/40kg)
15 Knee Raise (Toes To Bar)
9 Snatch (60/40kg)
9 Ring Rows (CTB Pull Ups)
>9 min TC<
 
3.A: After Bash
Hang Strict Muscle Snatch 5x5 reps  
17 April 2018 - WOD
1.A: E3M for 30 min: 3 Back Squat 85% - 3 Shoulder Press 85%
2.A: E4M for 12 min: 
12 Thrusters (45/35kg)
8 Kettlebell Swings (24/16kg)
6 Burpees
20 Cal Row
 
3.A: After Bash
Finnen 5x5 reps  
16 April 2018 - WOD
1.A: Pull Up Progression
2.A: OTM for 12 min: 
Min 1/4/7/10: 3-6 Ring Rows/Ring 2 Chest (1-2 Ring Muscle Ups)
Min: 2/5/8/11: 20-30 sek Ring Support/Bar Support (2-3 Ring Muscle Ups)
Min 3/6/9/12: 6-8 Push Ups/Hollow Push Ups (3-4 Ring Muscle Ups)
2.B: 80 Burpees for time >5 min TC<
3.A: After Bash
Roll Out 3x10 reps
 
14 April 2018 - WOD
2018-04-14
1.A: Squat Snatch tech 
1.B: OTM for 10 min: 1 Squat Snatch- 1 Hang Squat Snatch- 1 High Hang Squat Snatch 
2.A: ”Morrison”
50-40-30-20-10 reps of: 
Wall Balls (9/6kg)
Box Jumps 
Kettlebell Swings (24/16kg)
 
3.A: After Bash
Powell Raise 3x10 reps 
13 April 2018 - WOD
2018-04-13
1.A: Shoulder Press test 100% (10 min)
(1.A: Shoulder Press 3x10 reps 70% (10 min)
(1.B: Back Squat 5x5 reps 70-75% (20 min)
2.A: ”DuoFredag”
”Air Force x2” 
20 Clean High Pull (40/30kg)
20 Thrusters (40/30kg)
20 Shoulder To Overhead (40/30kg)
20 Overhead Lunges (OHS)(40/30kg)
20 Front Squat (40/30kg)
>4 Burpees OTM<
 
3.A: After Bash
Finnen 5x5 reps 
11 April 2018 - WOD
 2018-04-11
1.A: Handstand Walk Progression (20 min)
2.A: for 24 min: 
45 sek DragonFly 
15 sek rest
45 sek L Hang Support (L Rope Climb)
15 sek rest
45 sek Abmat Situps
15 sek rest
45 sek Cal Row 90% Effort
15 sek rest
 
3.A: After Bash
Windmill 5x5 reps
10 April 2018 - WOD
 2018-04-10
1.A: Squat Clean 5x1 reps 90% (15 min)
1.B: OTM for 12 min: 4 Deadlift 3 Hang Power Clean- 2 Front Squat - 1 Shoulder To Overhead 
2.A: 14 min Amrap of: 
30 Wall Balls (9/6kg)
25 Box Jump 
20 Ring Rows (Pull Ups)
15 Power Clean (60/40kg)
10 Shoulder To Overhead (60/40kg)
5 Ring Rows/Pull Ups (Bar Muscle Ups)
 
3.A: After Bash
Weighted Plank 4x30 sek
09 April 2018 - WOD
2018-04-09
1.A: Back Squat 4x7 reps 75% (12 min)
1.B: Deadlift 3x7 reps T&G (12 min)
2.A: 10 Rounds for time: 
1 Squat Clean (75/50kg)
2 Front Squat (75/50kg)
3 Ring Rows (Strict CTB Pull Ups)
4 Knee Raise (Strict Toes To bar)
2 min rest between rounds
>30 min tc<
 
3.A: After Bash
Biceps Curl 3x10 reps
07 April 2018 - WOD
1.A: Handstand Walk Progression (15 min) 
2.A: OTM for 30 min: 
Min 1/6/11/16/21/26: 1-4 Wall Climb (2-10 Handstand Push Ups UB)
Min 2/7/12/17/22/27: Hollow rock 10 sek on, 10 sek off
Min 3/8/13/18/23/28: Ring Support Hold 10 sek on, 10 sek off
Min 4/9/14/19/24/29: 5-10 Ring Rows (2-6 Ring To Chest Pull Ups)
Min 5/10/15/20/25/30: Superman Back Extension Hold 10 sek on, 10 sek off
 
3.A: After Bash
Roll Out 3x5 reps
 
06 April 2018 - WOD
1.A: Power Snatch tech
1.B: OTM for 10 min: Build 3 Heavy Power Snatch T&G
2.A: ”DuoFredag”
”Open 13.1 and Dumbell15.1”?For time: 
40 Burpees
30 Snatch 35/25kg
30 Burpees
30 Snatch 60/40kg
20 Burpees
30 Snatch 75/50kg
10 Burpees
30 Ground to Overhead 90/60kg
Then: 
10 Rounds of: 
15 Deadlift 22.5+22.5/15+15kg
10 Power Clean 22.5+22.5/15+15kg
5 Snatch 22.5/15kg
 
3.A: After Bash
Tacos 
04 April 2018 - WOD
1.A: Back Squat Test 100% (20 min)
1.B: Back Squat 3x10 reps 70% (10 min)
1.C: Split Squat 3x10 reps 40-50% of BS (12 min)
2.A: ”Me and my Bell”
5 Rounds for time of: 
10 Kettlebell Swings (20+20 alt 16+16/32 alt 24kg)
10 Goblet Squat (20+20 alt 16+16/32 alt 24kg)
>varje gång kloten läggs ner 4 Burpees)
 
3.A: After Bash
Finnen 5x5 reps 
03 April 2018 - WOD
1.A: Kipping/Butterfly Progression (15 min)
1.B: OTM for 10 min: (1-2 Bar Muscle Up- 2-3 CTB Pull Ups-) 3-4 Pull Ups
2.A: OTM for 18 min: 
Min 1/4/7/10/13/16: 10 Wall Balls
MIn 2/5/8/11/14/17: 12 Dumbell Hang Power Clean & jerk (22/15kg)
Min 3/6/9/12/15/18: 14 Clean High Pull (35/25kg)
 
3.A: After Bash
Ring Rows 3x10 reps 
02 April 2018 - WOD
1.A: Squat Snatch 5x1 (20 min)
1.B: Snatch Pull 5x2 reps (10 min)
2.A: 12 min Amrap:?5 Snatch (50/35kg)
10 Power Clean (50/35kg)
15 Box Jumps 
 
3.A: After Bash
Powell Raise 3x10 reps