Visa tidigare Workout Of the Day


31 August 2018 - WOD
1.A: Power Snatch tech
”FredagsDuo”
2.A: 1-10 min OTM: 
8 Knee Raise (KTE)
8 Burpees
8 Snatch (40/30kg)
11-20 min: 
60 Ground Over head Anyhow (40/30kg)
60 Wall Balls
60 Cal AB/SE/C2
60 Hang Clean And Jerk (40/30kg)
21-30 min: 
7 Rounds of: 
15 Thrusters (40/30kg)
15 Pull Ups
 
 
3.A: After Bash
Tacos
 
29 August 2018 - WOD
1.A: OTM for 10 min: Build 1 Heavy Hang Squat Snatch
2.A: OTM for 30 min: 
Min 1/4/7/10/13/16/19/22/25/28: 3 Back Squat 85% 1RM (12WSR.24:4)
Min 2/5/8/11/14/17/20/23/26/29: 6-10 Strict Pull ups (alt assist Pull ups)
Min 3/6/9/12/15/18/21/24/27/30: 6-10 L-Sit Dumbell Shoulder Press (As heavy as form allows)
 
3.A: After Bash
Biceps Curl 5x5 reps 
28 August 2018 - WOD
1.A: Toes to Bar/Knees to Elbows progression
(1.B: OTM for 10 min: Jämn: 1-2 Ring Muscle Ups, ojämn: 3-5 Ring Muscle Ups)
2.A: 20 min Amrap: 
5 Knee Raise (TTB)
4+4 Dumbell Hang Clean & Jerk (22.5/15kg)
12 Box Jumps
16 Lunges 
 
3.A: After Bash
Strict Toes to Bar 3xmax reps 
27 August 2018 - WOD
1.A:(12WSR.24:3)
E4M for 28 min: 5 Back Squat 80%
2.A: 3 Rounds for time: 
15 Deadlift (100/70kg)
120 Singel Unders (60 Double Unders)
20 Push Ups on Bar 
 
3.A: After Bash
Weighted Plank 5x20 sek 
25 August 2018 - WOD
1.A: (12WSR.24:2)
E4M for 20 min: 7 Back Squat 75%
2.A: ”Karen”
150 Wall Balls for time (9/6kg)
>15 min TC<
(dela in er i par, en räknar repsen medan den andre kör, Inga bro reps, sen byter ni)
 
3.A: After Bash
Finnen 5x5 reps  
24 August 2018 - WOD
1.A: Kettlebell Swing tech
(1.B: OTM for 10 min: 10 Heavy Kettlebell Swings) (As heavy as form allows)
2.A: ”FredagsDuo”
For time: 
24-23-22-21-20 osv ner till 1 KB Swing (32/24kg)
1-2-3-4-5-6-7-8-9-10 osv upp till 24 av:
Cal AB/SE/C2
KB Thruster (32/24kg)
KB Clean & Jerk (32/24kg)
Ring Rows (Pull Ups)
 
Alltså: 
Börja med 24 Swingar, sedan 1 Cal, Thruster, C&J, PU
sen 23 Swingar, sedan 2 Cal,Thruster, C&J, PU
fortsätt stegen tills ni endast gör
1 KB Swing och 24 Cal,Thruster, C&J, PU

Ingen minns en klenis!!
22 August 2018 - WOD
1.A: Squat Snatch tech (20 min)
1.B: (Build 1 Heavy Squat Snatch for 20 min)
2.A: For time: 
21 Deadlift (60/40kg)
21 Lateral Burpees
15 Squat Clean (60/40kg)
15 Lateral Burpees
9 Snatch (60/40kg)
9 Lateral Burpees
15 Squat Clean (60/40kg)
15 Lateral Burpees
21 Deadlift (60/40kg)
21 Lateral Burpees
>15 min TC<
 
3.A: After Bash
Finnen 5x5 reps 
21 August 2018 - WOD
1.A: 12 Weeks Squat Routine (12WSR.24:1)
E4M for 16 min: 10 Back Squat 70% 1RM 
1.B: E3M for 12 min: 8+8 Bulgarian Split Squat (As heavy as form allows)
2.A: For time: 
20 Cal Assult Bike
20 Cal Ski Erg
20 Cal C2 
>4 min TC<
 
3.A: After Bash
Gymnastic Bridge 
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