Visa tidigare Workout Of the Day


30 May 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)
1.B: Snatch Balance 5x2 reps (10 min)
2.A: For time: 
500 m C2
40 Lateral Burpees
30 Overhead Squat, 50/35kg
20 Wall Balls (9/6kg)
10 Bar Muscle Ups (10 Ring Rows)
>12 min tc<
 
3.A: After Bash
Biceps Curl 3x10 reps
 
29 May 2018 - WOD
1.A: E3M for 15 min: Back Squat 5x5 reps 80%
2.A: OTM for 25 min: 
Min 1/6/11/16/21:5 Strict CTB(10 Ring Rows) 
Min 2/7/12/17/22: 4-8 Ground Over Shoulder Medball 65/40kg
Min 3/8/13/18/23: 1-4 Legless Rope Climb
Min 4/9/14/19/24: 10 Lunges, As heavy as form allows
Min 5/10/15/20/25: 10-20 Russian Twist 16-24/8-16kg

 
3.A: After Bash
Weighted Plank 3x30 sek 
28 May 2018 - WOD
2018-05-28
1.A: Kipping Pull Ups tech (15 min)
(1.B: OTM for 10 min: 3-6 Pull Ups+3-6 Toes To bar)
2.A: 15 min Amrap: 
5 Handstand Push Ups(3 Wall Climb)
10 Hang Dumbell Clean & jerk 22.5/15kg
15 Box Jumps
 
3.A: After Bash
Powell raise 5x10 reps
 
26 May 2018 - WOD
1.A: Clean & Jerk 5x1 90% (20 min)
1.B: OTM for 10 min: 1 Hang Squat Clean (As heavy as form allows)
2.A: 3 Rounds for time: 
20 Dumbell Snatch (22.5/15kg)
15 Burpee Box Jump
10 Toes To Bar
5 Burpees (Burpee Pull ups)
>15 min tc<
 
3.A: After Bash
Hollow Rock
 
2018-05-28
1.A: Kipping Toes To bar tech (15 min) 
25 May 2018 - WOD
1.A: Push Press 3x1 reps 100%
2.B: Ring Dips 3x1 reps 100% 
2.A: ”FredagsDuo”
E4M for 24 min: 
Min: 0-4/8-12/16-20: 30 Clean & Jerk (60/40kg) 30 Burpees
Min: 4-8/12-16/20-24: 15 Ring Rows(Pull ups), 30 Push Ups, 45 Air Squat, 30 Wall Balls (9/6kg)
 
3.A: After Bash
Tacos 
23 May 2018 - WOD
1.A: Kipping/Butterfly Pull Up tech (10 min)
(1.B: Weighted Pull Ups 5x2 reps)
2.A: ”The Bar Fight”
For time: 
50 Ring Rows (CTB Pull Ups)
40 Knee Raise
30 Clean & jerk (75/45kg)
>12 min Tc<
 
3.A: After Bash
Weighted Plank 5x30 sek  
22 May 2018 - WOD
1.A: Squat Snatch tech (15 min)
(1.B: Squat Snatch 5x1 reps 90%)
1.C: Snatch Balance (10 min)
2.A: For time: 
30 Cal Assult Bike
15 Overhead Lunges (Squat)(50/35kg)
30 Cal C2 Row
>4 min Tc<
 
3.A: After Bash
Finnen 5x5 reps 
21 May 2018 - WOD
1.A: E2M for 10 min: 6 Push Press Unbroken (As heavy as form allows)
2.A: ”JT”
21-15-9 reps for time: 
Push Press (50/35kg)(Handstand Push Ups)
Bench Dips/Bar Dips (Ring Dips)
Push Ups
 
3.A: After Bash
Powell raise 5x10 reps 
19 May 2018 - WOD
"Utomhusträning"
1.A: Double Under tech
1.B: Dumbell Snatch Tech
 
2.A: 15 min Amrap: 
20 Singel/Double Unders
16 Dumbell Snatch (22.5/15kg)
14 Goblet Squat (22.5/15kg)
1 varv runt skolan 
 
3.A: After Bash
Windmill 5x5 reps 
18 May 2018 - WOD
1.A: Power Clean 5x1 100% 
2.A: ”DuoFredag”
For time: 
50 Deadlift (100/70kg)
25 Sync Lateral Burpees
50 Power Clean (80/55kg)
25 Sync Lateral Burpees
50 Front Squat (60/35kg)
25 Sync Lateral Burpees
50 Snatch (40/25kg)
 
3.A: After Bash
Tacos 
16 May 2018 - WOD
1.A: E3M for 15 min: 5 Back Squat 80%
1.B: E2M for 10 min: 10 Lunges (As heavy as form allows)
1.C: OTM for 10 min: 6 Romanien Deadlift (As heavy as form allows)
2.A: ”Annie”
50-40-30-20-10 reps for time: 
Double Unders
Abmat Situps
>9 min Tc<
 
3.A: After Bash
Leg Stretch  
15 May 2018 - WOD
1.A: Pistol Squat Progression
(1.B: Weighted Pistol Squat 5x2 As heavy as form allows)
2.A: OTM for 21 min
Min:1/4/7/10/13/16/19: 20 Wall Ball (9/6kgUnbroken)
Min 2/5/8/11/14/17/20: 15 Box Jumps 
Min 3/6/9/12/15/18/21: 6 Knee Raise(Toes To Bar) 5 Burpee Pull Ups
 
3.A: After Bash
Weighted Plank 3x45 sek
 
14 May 2018 - WOD
1.A: Squat Clean 5x2 reps (15 min)
1.B: Hang Power Clean 3x1 reps 99% (10min)
2.A: 21-15-9 reps for time: 
Hang Squat Clean (40/30kg)
Ring Rows(CTB Pull Ups)
 
3.A: After Bash
Hollow Rock 5x30 sek 
12 May 2018 - WOD
1.A: E3M for 15 min: 5 Back Squat 85%
1.B: E2M for 10 min: 12 Lunges (As heavy as form allows)
1.C: Romanien Deadlift 3x10 reps (As heavy as form allows)(10 min)
2.A: 7 Rounds for time:
7 Thrusters (35/25kg) 
7 Knee Raise (Toes To bar)
7 Burpees
>9 min Tc<
 
 
3.A: After Bash
Finnen 5x5 reps 
11 May 2018 - WOD
1.A: Kipping/Butterfly Pull Up tech
2.A: ”DuoFredag”
For time: 
6 Rounds UGIG of
30 Double Unders
15 Ring Rows(CTB Pull Ups)
6 Rounds UGIG of
20 Dumbell Snatch 22.5/15kg
10 Ring Rows (Pull ups)
6 Rounds UGIG of
10 Hang Squat Clean (22.5/15kg) 
5 Ring Rows (Muscle ups)
 
3.A: After Bash
Skin the cat 
09 May 2018 - WOD
1.A: OTM for 10 min: 5 Push Jerk Touch & Go (As heavy as form allows)
1.B: OTM for 10 min: 2 Power Clean & Jerk Touch & Go (As heavy as form allows)
2.A: ”Open 13:4”
12 min Amrap: 
60 Cal Row
50 Knee Raise (Toes To Bar)
40 Wall Balls (9/6kg)
30 Clean (61/40kg)
20 Ring Rows (Ring Muscle Ups)
 
3.A: After Bash
Biceps Curl 3x10 reps 

"Utomhusträning"
1.A: OTM for 10 min: 5 Push Jerk Touch & Go (As heavy as form allows)
2.A: 6 Rounds for time: 
R1/3/5:
15 Back Squat (60/40kg)
400 m run
R2/4/6: 
15 Clean & Jerk (60/40kg)
400 m run

 
08 May 2018 - WOD
1.A:Weighted Pull Ups 5x2 reps 90% (20 min)
1.B: Strict Pull Ups 2xmax reps (10 min)
2.A: OTM for 15 min: 
Min 1/4/7/10/13: 3 KB Swing(24/16kg)(Pull Ups)- 3 Thrusters (35/25kg)- 3 Burpees
Min 2/5/8/11/14: 5 KB Swing(24/16kg)(Pull Ups)- 5 Thrusters (35/25kg)- 5 Burpees
Min 3/6/9/12/15: 7 KB Swing(24/16kg)(Pull Ups)- 7 Thrusters (35/25kg)- 7 Burpees
 
3.A: After Bash
Hollow Rock 5x15-20sek 
07 May 2018 - WOD
1.A: Handstand Push Up Progression (20 min)
(1.B: Free Handstand Push Ups practice)
2.A: ”Diane”
21-15-9 reps for time: 
Push Press (Handstand Push Ups)
Deadlift (102/70kg)
>8 min Tc<
 
3.A: After Bash
Weighted Plank 5x30sek 
05 May 2018 - WOD
1.A: Squat Snatch 5x1reps 90% (20 min)
1.B: Snatch Pull 5x3 reps 120% of Snatch (15min)
1.C: Snatch Balance 5x1 reps (As heavy as form allows, good technique, no failure)(10 min)
2.A: For time: 
50 Burpees
30 Overhead Squats (50/35kg)
>6 min tc<
 
3.A: After Bash
Powell raise 3x10 reps  
04 May 2018 - WOD
1.A: Front Squat 3x10 reps 70% (15min)
2.A: ”DuoFredag”
30 min Amrap:
100 Wall Balls
100 Burpees
100 Goblet Squat (24/16kg)
100 Cal Row/AB/SU
 
3.A: After Bash
Tacos 
02 May 2018 - WOD
1.A: Muscle Up Progression
(1.B: 3 min max reps Muscle ups)  
2.A: ”Cindy”
20 min Amrap of: 
5 Pull ups
10 Push ups
15 Air Squats
 
3.A: After Bash
Hollow Rock 5x15-20 sek 
01 May 2018 - WOD
1.A: E2M for 16 min: 2 Hang Squat Clean 90%
1.B: OTM for 10 min: Build 1 Heavy Power Clean (As heavy as form allows)
2.A: OTM for 12 min: 10 KB rack Squats (24+24/16+16kg)
2.B: 2 Rounds for time: 
20 Cal Ski Erg
20 Cal Assult Bike
20 Cal row
Rest 2-5 min between rounds
 
3.A: After Bash
Finnen 5x5 reps