Visa tidigare Workout Of the Day


30 June 2018 - WOD
1.A: OTM for 10 min: Build 1 Heavy Squat Snatch (As heavy as form allows)
2.A: ”1/2 Murph”
For time: 
3 varv runt skolan
50 Ring Rows (Pull Ups)
100 Push Ups
150 Air Squats
3 varv runt skolan 
>30 min tc<
 
3.A: After Bash
Finnen 5x5 reps
 
29 June 2018 - WOD
1.A: Bench Press 5x1 reps 100% (15 min)
1.B: Weighted Pull Ups 5x1 reps 100% (15 min)
2.A: ”DuoFredag”
100 Deadlift (80/60kg)
80 Burpees
60 Clean & Jerk (60/40kg)
400 Singel Unders (Double Unders)
60 Snatch (40/30kg)
80 Wall Balls (9/6kg)
100 OH Lunges (40/30kg)
 
3.A: After Bash
Tacos 
27 June 2018 - WOD
1.A: Progression To Kipping/Butterfly Pull ups
2.A: 2 Rounds for time: 
50 Air Squat
40 Dumbell Snatch (22.5/15kg)
30 Box Jump 
20 Pull ups
10 Shoulder To Overhead (HSPU)
25 Cal C2/SE/AB
 
3.A: After Bash
Pegboard 
 
26 June 2018 - WOD
1.A: Build 1 Heavy Squat Snatch (15min)
1.B: Snatch Balance 5x3 reps (10min)
2.A: 3 Rounds for time: 
100 Singel Unders (100 DU)
25 Knee Raise (25 TTB)
20 Burpees
10 Squat Snatch (R1:40/30, R2:50/35, R3 60/40kg)
>15 min tc<
 
3.A: After Bash
Powell Raise 
25 June 2018 - WOD
1.A: E3M for 15 min: 5 Deadlift (As heavy as form allows)
2.A: EMOTM for 24 min:
Min 1/4/7/10/13/16/19/22: 3 Weighted Pull Ups (alt Pull Ups/Ring Rows) - 6+6 Weighted Lunges (As heavy as form allows)
Min 2/5/8/11/14/17/20/23: 3 Shoulder Press (As heavy as form allows) - 3 Ground Over Shoulder Medball 25/25/45/65kg
Min 3/6/9/12/15/18/21/24: 8 Dumbell Plank Row (22.5+22.5/15+15kg) - 8 Push Ups on Dumbell
 
3.A: After Bash
Weighted Plank  
22 June 2018 - WOD
1.A: Kipping Pull Up Progression
2.A: ”Midsommar Duo”
4 Rounds of: 
1 varv runt Skolan
25 Ring Rows(Pull Ups)
4 Rounds of:
500 m C2
25 Wall Balls (9/6kg)
4 Rounds 
25 Burpee 
25 Snatch (40/30kg)
4 Rounds of: 
20 Dumbell Deadlift (22+22/15+15kg) 
15 Hang Power Clean (22+22/15+15kg)
10 Shoulder To Overhead (22+22/15+15kg)
30 Medball Ground Over Shoulder 
 
3.A: After Bash
Sill och dans
 
20 June 2018 - WOD
1.A: OTM for 10 min: 1 High Hang Squat Clean- 1 Hang Squat Clean- 1 Squat Clean (As heavy as form allows)
2.A: ”Air Force”
For time: 
20 Thrusters (43/30kg)
20 Clean High Pull (43/30kg)
20 Shoulder 2 Overhead (43/30kg)
20 Overhead Squat (43/30kg)
20 Front Squat (43/30kg)
>4 Burpees OTM<
 
 
 
3.A: After Bash
Finnen 5x5 reps 
19 June 2018 - WOD
1.A: Shoulder Press 5x1 reps 100% (15 min)
1.B: OTM for 10 min: 1 Push Press- 1 Push Jerk- 1 Split Jerk 
2.A: 21-15-9-3 reps for time: 
Deadlift (80/60kg)
Push Ups On Bar
Abmat Situps
>10 min tc<
 
3.A: After Bash
Roll Out 5x3 reps 
18 June 2018 - WOD
 1.A: ”Seven”
7 Rounds for time:
7 Push Press (Handstand Push Ups)
7 Thrusters (61/40kg)
7 Knee Raise (Knees to Elbows)
7 Deadlift (110/75kg)
7 Burpees
7 KB Swing 32/24kg
7 Ring Rows (Pull Ups)
>45 min TC<

2,A After Bash
low intesity C2/AB/SU
16 June 2018 - WOD
1.A: OTM for 10 min: 3 Deadlift- 2 Hang Clean- 1 Split Jerk (As heavy as form allows)
2.A:  For time: 
5 Rounds Cindy (5 Pull Ups- 10 Push Ups- 15 Air Squats)
30 Snatch (50/35kg)
4 Rounds of Cindy
30 Clean & Jerk (50/35kg)
3 Rounds of Cindy
>20 min TC<
 
 
3.A: After Bash
Powell Raise Weighted Plank  
15 June 2018 - WOD
1.A: Back Squat 4x10 reps (As heavy as form allows)(20 min)
2.A: ”DuoFredag”
25 min Amrap: 
30 Burpees
30 Kettlebell Swing (24/16kg)
30 Kettlebell Box Step Over (24/16kg)
25 Dumbell Snatch (22/15kg)
25 OH Lunges (22/15kg)
20 Wall Balls (9/6kg)
2 Varv runt Skolan med Medball (9/6kg)
100 Cal AB/C2/SE
 
3.A: After Bash
Tacos 
13 June 2018 - WOD
1.A: Handstand Walk Progression (20 min)
(1.B: Handstand obstacle)
2.A: For time: 
50 Pull Ups
50 Thrusters (30/20kg)
50 Box Jumps (60/50cm)
50 Knee Raise (TTB)
50 Push Press (30/20kg)
50 Overhead Lunges (30/20kg)
>20 min Tc<
 
3.A: After Bash
Max reps Pegboard  
12 June 2018 - WOD
 1.A: Build 1 Heavy Squat Snatch (20 min)
1.B: Snatch Pull 5x2 reps 120% of Snatch (15 min)
2.A: For time:
500m C2
40 Wall Balls
30 Deadlift (60/40kg)
20 Hang Power Clean (60/40kg)
10 Shoulder 2 Overhead (60/40kg)
>8 min Tc<
 
3.A: After Bash
Powell Raise 3x10 reps
11 June 2018 - WOD
1.A: Seal Row Test 1RM (15 min)
1.B: Seal Row 3x5 reps 85% (10 min)
1.C: Legless Rope Climb 5x3 reps (10 min)
2.A: 4 min Amrap: 
Man Makers 
(MM:1+1 Dumbell Plank Row- 1 Push Up- 1 Dumbell Cluster- 1+1 OH Lunges)
 
3.A: After Bash
Biceps Curl 3x5 reps
 
09 June 2018 - WOD
1.A: Bench Press 5x1 reps 100% (15 min)
2.A: E2M for 6 min: 7 Shoulder press(50/35kg)- 7 Push Ups on bar- 7 Dips (ring Dips)
2.B: E2M for 6 min: 5 Shoulder press(50/35kg)- 5 Push Ups on bar- 5 Dips (ring Dips)
2.C: OTM for 6 min: 3 Shoulder press(50/35kg)- 3 Push Ups on bar- 3 Dips (ring Dips)
2.D: 3 min max reps of Muscle Clean & Shoulder press (20/15kg)
 
3.A: After Bash
Shoulder Stretch  
08 June 2018 - WOD
1.A: Power Snatch Tech
2.A: ”DuoFredag”
20 min Amrap: 
100 Cal Row
80 Kettlebell Swings (24/16kg)
60 Box Jump
40 Snatch (60/40kg)
20 Ring Rows/Pull Ups (Muscle Ups)
 
3.A: After Bash
Powell Raise 5x5 reps 
06 June 2018 - WOD
Nationaldagsduo!

For time:
800m OH walk 60/40kg
Every 100m 15 Power Clean + 15 Front Squat
When the barbell drops; 15 burpees
05 June 2018 - WOD
1.A: ”Fight Gone Bad”
3 Rounds for total reps:
1 min Wall Balls (9/6kg)
1 min Clean High Pull (35/25kg)
1 min Box Jumps (60/50cm)
1 min Push Press (35/25kg)
1 min Cal Row
1 min rest
 
Gör så här: Dela upp klassen i par. En är domare och räknar sin partners reps alla tre varven, där efter byter ni av så får den andra köra och den andra räkna. Ha som mål att komma över 300 reps totalt. 
 
3.A: After Bash
Biceps Curl  
04 June 2018 - WOD
1.A: Push Jerk tech (10 min)
(1.B:Push Jerk T&G 5x5 As heavy as form allows)(12 min)
2.A: 2 Rounds for time: 
30 Burpees
20 Shoulder To Overhead (50/35kg)
10 Knee Raise (Toes To Bar)
>8 min TC<
 
3.A: After Bash
Powell Raise 5x5 reps
 
02 June 2018 - WOD
”Utomhusträning”
DuoTräning
1.A: UGIG, 10 rounds for time:
100 m C2
6 Lateral Burpees Over Row
 
2.A: 10 Rounds of ”Dumbell DT” + 4000m C2
(UGIG på DT, Splita hur ni vill på C2)
>20 min TC<
 
3.A: After Bash
Human GHD Situps 3x10 reps
01 June 2018 - WOD
1.A: Dumbell & Kettlebell Snatch tech 
2.A: ”DuoFredag”
”SM-Kval-18 test 1”
4 Rounds of:
20 Wall Balls 9/6kg
10 Burpee Box Jumps 
then 4 rounds of:
20 Dumbell Snatch 22.5/15kg
10 Burpee Box Jumps
then 4 rounds of:
50 Double unders (100 singel unders)
15 Kettlebell Snatch 24/16kg
 
3.A: After Bash
Tacos