Visa tidigare Workout Of the Day


20 August 2018 - WOD
1.A: Toes To Bar/Knee To Elbows Progression (15 min)
(1.B: E2M for 14 min: 1 Power Clean + 4 Push Jerk T&G (As heavy as form allows)
2.A: OTM for 30 min: 
Min 1/6/11/16/21/26: 4 Burpees- 5 Deadlift (50/35kg)- 6-10 Knee Raise(TTB)
Min 2/7/12/17/22/27: 4 Burpees- 5 Clean & Jerk (50/35kg)
Min 3/8/13/18/23/28: 4 Burpees- 15 Wall Balls (9/6kg)
Min 4/9/14/19/24/29: 4 Burpees- 3 Cluster (50/35kg)
Min 5/10/15/20/25/30: 4 Burpees- 15 Air Squat
 
3.A: After Bash
Powell Raise  
18 August 2018 - WOD
(1.A: Back Squat Test 1RM)(för er som inte har 1RM)(25min)
1.B: E3M for 15 min: 16 Lunges (As heavy as form allows)
2.A: ”Angie”
For time: 
100 Pull ups (alt Jumping Pull Ups Open Standard)
100 Push Ups
100 Abmat Situps
100 Air Squats
 
3.A: After Bash
Biceps Curl 3x10 reps
 
17 August 2018 - WOD
(1.A: Back Squat Test 1RM)(för er som inte har 1RM)(25min)
1.B: Handstand Push Up Progression (20 min)
2.A: ”FredagsDuo”
For time: 
100 Lunges (22.5+22.5/15+15kg)
80 Wall Balls (9/6kg)
60 Shoulder Press (40/30kg)
40 Knee Raise (TTB)
60 Thrusters (40/30kg)
80 Dumbell Snatch (22.5/15kg)
100 Cal AB/C2/SE
 
3.A: After Bash
Tacos 
15 August 2018 - WOD
(1.A: Back Squat Test 1RM)(för er som inte har 1RM)(25min)
1.B: E3M for 15 min: 3 Hang Squat Clean (As heavy as form allows)
”Jackie”
For time: 
1000 m C2
50 Thrusters (20/15kg)
30 Pull ups (alt Jumping Pull Ups Open Standard)
>12 min TC<
 
3.A: After Bash
Finnen 5x5 reps 
14 August 2018 - WOD
(1.A: Back Squat Test 1RM)(för er som inte har 1RM)(25min)
1.B: Snatch 5x3 reps (As heavy as form allows) (25 min)
2.A: 15 min Amrap:
12 Dumbell Clean & jerk (22.5/15kg)
10 Wall Balls (9/6kg)
8 Knee Raise (TTB)
6 Burpees
 
,2.A:
Powell raise
 
13 August 2018 - WOD
1.A: Back Squat Test 1RM (25 min)
(1.B: E3M for 15 min: 5 Back Squat 80%)
2.A: ”RO Summer Edition 18.4”
For time: 
15 Ring Rows (CTB)
5 Clean (70/50)
12 Ring Rows (CTB)
5 Clean (70/50)
9 Ring Rows (CTB)
5 Clean (70/50)
>6 min TC<
 
3.A: After Bash
Russian Twist 3x12 reps 
11 August 2018 - WOD
1.A: OTM for 10 min: Build 1 Heavy Squat Snatch (start from 40%)
1.B: E2M for 10 min: 1 Heavy Squat Snatch (90-100%)
2.A: 10 min Amrap: 
15 Wall Balls
10 Deadlift (60/40kg)
5 Burpee Box Jump
 
3.A: After Bash
Powell Raise 3x10 reps 
10 August 2018 - WOD
1.A: E3M for 15 min 5 Back Squat 80% 1RM
2.A: ”DuoFredag”
UGIG for time: 
10 Rounds of:
6 Burpees
6 Shoulder To Overhead (40/30kg)
10 Rounds of: 
6 Cal Row/AB/SE
6 Thrusters (40/30kg)
10 Rounds of: 
6 Ring Rows (Pull Ups)
6 Clean High Pull (40/30kg)
20 Rounds of: 
1 Medball Ground Over Shoulder (25/35/45/55kg)
2 Wall Climb
 
3.A: After Bash
Tacos 
08 August 2018 - WOD
1.A:  ”The Don”
For time: 
66 Deadlift (50/35kg)
66 Box Jumps (60/50cm)
66 Kettlebell Swings (24/16kg)
66 Knee Raise (KTE)
66 Abmat Situps
66 Ring Rows (Pull Ups)
66 KB Thrusters (24/16kg)
66 Wall Balls (9/6kg)
66 Burpees
66 Double Unders 
 
3.A: After Bash
Gymnastic Plank 3x45 sek  
07 August 2018 - WOD
1.A: Squat Clean Tech (20 min)
1.B: OTM for 10 min: 1 Squat Clean- 2 Front Squat (As heavy as form allows)
2.A: 10 min Amrap: 
15 Overhead Squat (35/25kg)(alt OH Lunges)
50 Double Unders 
 
3.A: After Bash
Windmill 5x5 reps 
06 August 2018 - WOD
1.A: E3M for 12 min: 3 Shoulder Press 85% 1RM
2.B: OTM for 10 min: 5 Push Press UB (As heavy as form allows)
2.C: 2 sets max reps Kipping Handstand Push Ups (alt Dumbell Push Press)
2.A: 3 Rounds for time: 
20 Dubbel Snatch (22.5/15kg)
10 Burpee Box Jump Over 
>6 min tc<
 
3.A: After Bash
Russian Twist 3x12 reps 
04 August 2018 - WOD
1.A: E5M for 20 min: 
12 Back Squat (As heavy as form allows)
2.A: 3 Rounds for time: 
20 Lunges (24+24/16+16kg)
20 Cal AB/SE/C2
 
3.A: After Bash
Finnen 5x5 reps 
03 August 2018 - WOD
1.A: Power Clean tech 
2.A: ”FredagsDuo”
”RO Summer Edition 18.2”
For time:
40 Synch Burpees
100 Shoulder To Overhead (60/40kg)
40 Synch Burpees
200 CTB (alt Pull Ups/Ring Rows)
40 Synch Burpees
>24 min TC<
 
3.A: After Bash
Tacos 
01 August 2018 - WOD
1.A: E3M for 15 min: 
200 m C2
10 Thrusters (40/30kg)
8 Knee Raise (Toes To Bar)
1.B: E2M for 10 min: 
5 Shoulder To Overhead (40/30kg)
10 Deadlift (40/30kg)
6 Lateral Burpees
1.C: OTM for 10 min: 
7 Hang Power Clean (40/30kg)
5 Overhead Squat (alt OH Lunges)
3 Cluster (40/30kg)
 
3.A: After Bash 
Hollow rock