Visa tidigare Workout Of the Day


29 September 2018 - WOD
1.A: For 15 min: Find 1 Heavy Overhead Squat
2.A: ”Viking Nancy”
5 Rounds for time: 
400 m c2 
15 Overhead Squat (43/29kg)
>15 min Tc<
 
3.A: After Bash
Strict Toes To Bar 3xmax reps 
28 September 2018 - WOD
1.A: OTM for 10 min: bild 1 Heavy Power Snatch
2.A: ”FredagsDuo”
50-40-30-20-10 reps for time: 
Deadlift (R1:40/25, R2:60/35, R3:80/55, R4:100/65, R5: 120/85)
Sync Burpees Over Bar
Wall Ball (9/6kg)
Ring Rows (Pull Ups)
Cal Row/AB/SE
 
3.A: After Bash
Tacos 
26 September 2018 - WOD
1.A: (12WSR.24:12)
OTM for 25 min: 1 Back Squat 80-90%1RM
 
2.A: 10 min Amrap: 
60 Singel Unders (30 Double Unders)
10 Hang Clean & Jerk (50/35kg)
 
3.A: After Bash
Windmill 5x3 reps 
25 September 2018 - WOD
2018-09-25
1.A: Handstand Push Up Progression (20 min)
 
2.A: ”Diane”
21-15-9 reps for time of: 
Deadlift (100/70kg)
Handstand Push Ups (alt Dumbell Push Press)
>10 min tc<
 
3.A: After Bash
Gymnastik Bridge 5x20 sek
 
24 September 2018 - WOD
1.A: (12WSR.24:11) 
E3M for 21 min: 5 Back Squat 85%
2.A: 21-18-15-9-6-3 reps of: 
Kettlebell Swing (24/16kg)
Push Ups
Abmat Situps
 
3.A: After Bash
Powell Raise 3x10 reps
 
22 September 2018 - WOD
1.A:  (12WSR.24:10)
E3M for 15 min: 7 Back Squat 80%
1.B: E3M for 12 min: 10+10 Bulgarien Split Squat (As heavy as form allows)
2.A: 21-15-9 reps for time: 
Deadlift (80/60kg)
Lateral Burpees
 
3.A: After Bash
Weighted Plank 3x30 sek 
21 September 2018 - WOD
1.A:  OTM for 10 min: Build 1 Heavy Squat Clean (As heavy as form allows)
2.A: ”FredagsDuo”
For time:
100 Wall Balls (9/6kg)
100 Double Unders
30 Ring Rows (Ring Muscle Ups/alt Bar MU)
100 Dumbell Hang Cluster (22.5+22.5/15+15)
30 Medball Ground Over Shoulder (35,45,55,65kg)
100 Double Unders
100 Wall Balls (9/6kg)
>25 min tc<
 
3.A: After Bash
Tacos 
19 September 2018 - WOD
1.A:  OTM for 10 min: 1 Push Press- 1 Push Jerk- 1 Split Jerk 
2.A: ”Grace”
30 Clean & Jerk for time 61/40kg
 
3.A: After Bash
Windmill 5x3 reps 
18 September 2018 - WOD
1.A: (12WSR.24:9)
E4M for 16 min: 10 Back Squat 75% 1RM
1.B: E2M for 10 min: 8 Lunges (As heavy as form allows)
2.A: For time: 
30 Back Squat (60/40kg)
1000 m C2 
 
3.A: After Bash
Finnen 5x5 reps 
17 September 2018 - WOD
1.A: Weighted Pull Ups 3x1 max weight (15 min)
 
2.A: ”Lynne”
5 Rounds Max reps of: 
Body Weight Bench Press (W75%)
Strict Pull Ups
E5M: 
Max reps BW Bensh Press Unbroken 
Max reps Strict Pull Ups (alt Ring Rows)
(målet är att komma över 100 reps totalt)
 
3.A: After Bash
Powell Raise
 
15 September 2018 - WOD
1.A: OTM for 40 min:
Min 1/6/11/16/21/26/31/36: 4 Ring Rows (Pull Ups) 8 Push Ups- 12 Air Squat
Min 2/7/12/17/22/27/32/37: 4 Deadlift- 3 Hang Squat Clean- 2 STOH (50/35)
Min 3/8/13/18/23/28/33/38: 6 Burpee Box Jump Over
Min 4/9/14/19/24/29/34/39: 15 Wall Balls (9/6kg)
Min 5/10/15/20/25/30/35:40: 12/9 Cal C2
 
3.A: After Bash
Turkisk Get Ups 
 
14 September 2018 - WOD
1.A: Split Jerk tech (20 min)
(1.B: OTM for 10 min:1 Push Press- 1 Push Jerk- 1 Split Jerk) (As heavy as form allows)
2.A: ”FredagsDuo”
30 min Amrap: 
75 Double Unders
15 Hang Squat Clean (60/40kg)
50 Air Squat
15 Shoulder To Overhead (60/40kg)
25 Sync Lateral Burpees Over Bar
15 Ring Rows (Muscle Ups)
 
3.A: After Bash
Tacos 
12 September 2018 - WOD
1.A:  (12WSR.24:8)
E3M for 30 min: 3 Back Squat 87% 1RM
2.A: For time: 
30 Wall Balls (9/6kg)
30 Cal AB/C2/SE
30 Wall Balls (9/6kg)
10 Medball Ground Over Shoulder (35/45/55kg)
 
3.A: After Bash
Sissy Squats 5x5 reps 
11 September 2018 - WOD
 1.A: Handstand Push Ups progression (20 min)
!.B: Max height deficit handstand push ups) (20 min)
2.A: For time: 
10 Wall Climb (Handstand Push Ups)
20 Ring Rows (Pull Ups)
30 Box Jumps
40 Kettlebell Swings (24/16kg)
50 One Arm Kb Shoulder To Overhead (24/16kg)
40 Push Ups
30 Burpees
20 Ring Rows (CTB)
10 Wall Climb (HSPU)
 
3.A: After Bash
Powell Raise 3x10 reps
10 September 2018 - WOD
1.A: (12WSR.24:7)
E4M for 28 min: 7 Back Squat 80%
2.A: ”Annie”
50-40-30-20-10 reps of: 
Double Unders
Abmat Situps
 
3.A: After Bash
Weighted Plank 3x60 sek 
08 September 2018 - WOD
1.A: OTM for 10 min: 2 Push Press- 2 split Jerk  (As heavy as form allows)
 2.A: 3 Rounds for time: 
25 Cal Row
20 Knee Raise (TTB)
15 Wall Balls (9/6kg)
10 Clean (70/50kg)
5 Ring Rows (CTB)
Rest 3 min between rounds
>24 min TC<
 
3.A: After Bash
Biceps Curls 3x10 reps (As heavy as form allows)  
07 September 2018 - WOD
1.A: (12WSR.24:6)
E4M for 28 min: 5 Back Squat 85%
2.A: ”FredagsDuo”
10 Rounds of DT: 
12 Deadlift (70/50kg)
9 Hang Power Clean (70/50kg)
6 Shoulder to Overhead (70/50kg)
 
3.A: After Bash
Tacos 
05 September 2018 - WOD
1.A: Squat Snatch tech
(1.B: OTM for 10 min: Build 1 Heavy Squat Snatch)
2.A: ”Isabell”
30 Snatch for time (61/40kg)
 
3.A: After Bash
Sots Press 5x5 reps 
04 September 2018 - WOD
1.A: (12WSR.24:5)
E5M for 20 min: 10 Back Squat 75% 1RM
2.A: 50/25-40/20-30/15-20/10-10/5 reps of: 
Situps
Wall Balls (9/6kg)
 
3.A: After Bash
Finnen 5x5 reps 
03 September 2018 - WOD
1.A: Ring Musle Up Progression (20 min)
2.A: 2-4-6-8-10 reps for time: 
Power Clean (70/50kg)
Shoulder To Overhead (70/50kg)
>10 min tc<
2.B: 10-9-8-7-6-5-4-3-2-1 reps of:
Power Snatch (35/25kg)
Knee Raise (TTB)
Box Jumps
>10 min tc<
 
3.A: After Bash
Powell raise 5x10 reps 
01 September 2018 - WOD
1.A: OTM for 10 min: Build 1 Heavy Squat Clean
2.A: 
”Elisabeth”
21-15-9 reps for time: 
Squat Clean (60/40kg)
Dips (Ring dips)
 
3.A: After Bash
Pegboard Climb