Visa tidigare Workout Of the Day


31 October 2018 - WOD
2018-10-31
1.A:  (12WSR.24:22)
E4M for 24 min: 
Set 1: 2 Back squat 95%
Set 2-3: 5 Back Squat 85%
Set 4-6: 8 Back Squat 75%
 
2.A: 10 min Amrap: 
21 Kettlebell Swings (24/16kg)
21 Goblet Squat (24/16kg)
15 Burpees
15 Deadlift (80/60kg)
9+9 Kettlebell Snatch (24/15kg)
9 Box Jump Over 
 
3.A: After Bash
Finnen 5x5 reps 
 
30 October 2018 - WOD
2018-10-30
1.A: Turkish Get Up 5x1reps
2.A: ”Karen” (jämför med 08-25)
150 Wall Balls for time (9/6kg)
(gå ihop i par och döm varandra)
 
3.A: After Bash
Strict Knee Raise (TTB)
 
 
29 October 2018 - WOD
2018-10-29
1.A:  (12WSR.24:21)
E4M for 20 min: 5 Back Squat 87%1RM
2.A: ”Death Race”
5 rounds for time: 
15/10 Cal Assult Bike
10 Burpees
 
(Axel M 9:21, Coach Victor 7:31, Felicia E 6:56, Mitzie 8:11)
 
3.A: After Bash
Powell Raise 5x10 reps
 
28 October 2018 - WOD
1:A:
"UTOMHUSTRÄNING"
 
KB Shoulder Press (24+24/16+16)
First set Max reps
X 5 set 50% of max 
 
2:A:
E4M for 32 Min:
0-20 min: 200 m run max effort
20-24 min:
20 KB swings (24+24/16+16)
200 m Farmers Walk (24+24/16+16)
24-28 min: 
20 Clean & Jerk (24+24/16+16)
200 m Rack Hold Walk (24+24/16+16)
28-32 min: 
10 KB Swings (24+24/16+16)
10 STOHA (24+24/16+16)
10 Goblet Squat (24+24/16+16)
400 m run 
 
3:a: 
After Bash 
 
27 October 2018 - WOD
1.A: (12WSR.24:20)
E2M for 12 min: 2 Back Squat 82%
2.A: OTM for 20 min: 
Min 1/6/11/16: 20 Sek max reps Strict Pull Ups (alt Ring Rows)
Min 2/7/12/17: 20 Sek max reps L-Sit Dumbell Shoulder Press
Min 3/8/13/18: 20 sek Max reps Deadlift (100/70kg)
Min 4/9/14/19: 20 Sek Push Ups On Bar
Min 5/10/15/20: 20 sek Dumbell Muscle Clean (22.5+22.5/15+15kg)
 
3.A: After Bash
Hollow Rock 5x20 sek 
26 October 2018 - WOD
1.A: ”DuoFredag”: 
”Tripple Air Force”
For time: 
60 Thrusters (40/30kg)
60 Clean High Pull (40/30kg)
60 Shoulder To Overhead (40/30kg)
60 Overhead Squat (alt OH Lunges) (40/30kg)
60 Front Squat (40/30kg)
>OTM 4 Sync Lateral Burpees< 
 
3.A: After Bash
Tacos
 
24 October 2018 - WOD
1.A: Squat Clean tech (15 min)
(1.B: OTM for 10 min: 3 Low Hang Squat Clean (As heavy as form allows)
 
2.A: 10 min Amrap: 
1 Clean & Jerk (60/40kg)
2 Clean & Jerk Unbroken (60/40kg)
3 Clean & Jerk Unbroken (60/40kg)
4 Clean & Jerk Unbroken (60/40kg)
5 Clean & Jerk Unbroken (60/40kg)
 
3.A: After Bash
Tabata Push Ups
 
23 October 2018 - WOD
1.A: (12WSR.24:19)
E4M for 24 min: 
Set 1: 3 Back squat 92%
Set 2-3: 5 Back Squat 87%
Set 4-6: 4 Back Squat 82%
2.A: OTM for 15 min: 
Min 1/4/7/10/13: 3 Kettlebell Swings- 3 Goblet Squat- 3 Burpees (24/16kg)
Min 2/5/8/11/14: 6 Kettlebell Swings- 6 Goblet Squat- 6 Burpees (24/16kg)
Min 3/6/9/12/15: 9 Kettlebell Swings- 9 Goblet Squat- 9 Burpees (24/16kg)
 
3.A: After Bash
Finnen 5x5 reps 
22 October 2018 - WOD
2018-10-22
1.A: Squat Snatch tech (15 min)
(1.B: OTM for 10 min: 3 Low Hang Squat Snatch)(As heavy as form allows)
 
2.A:
"Duo"
3-6-9-12-15-18-21-24-27-30 reps for time: 
Power Clean (70/50kg)
Knee Raise (TTB)
>20 min Tc<
 
3.A: After Bash
Powell Raise 3x10 reps
 
20 October 2018 - WOD
1.A:"DuoWod"
For time:
0-10 min
2000 mc2
Tillsammans: Max reps Lunges
10-15 min
10 rounds of:
5 Thrusters 20/15kg
5 Clean High Pull 20/15kg
5 Hang Power Snatch 20/15kg
Tillsammans: Max reps Lunges
15-20 min:
30 Snatch 40/25kg
30 Clean & Jerk 40/25kg
Tillsammans: Max reps Lunges
20-30 min:
21 Deadlift 60/35kg
21 Sync Lateral Burpees
15 Squat clean 60/35kg
15 Toes To Bar
9 Squat snatch 60/35kg
9 Bar Muscle Ups
Tillsammans: Max reps Lunges
30-35 min:
55 Wall Balls 9/6kg
55 Deadlift 80/55kg
Tillsammans: Max reps Lunges
35-40 min: 
6 rounds of
5 pull ups
10 push ups
15 air squats
Tillsammans: Max reps Lunges
40-45 min: 
10 Ground To Overhead 80/55kg
10 Ground To Overhead
60/35kg
10 Ground To Overhead
40/25kg
Tillsammans: Max reps Lunges
 
Duo:n som skrapat ihop flest Lunges får en fin belöning!!
 
3.A: After Bash
Tabata Hollow Rock
 
19 October 2018 - WOD
1.A: Muscle Up Progression
(1.B: OTM for 10 min: 1-3 Muscle Ups)
2.A: ”DuoFredag”
5 Rounds for time:
21 Deadlift (50/35kg)
21 Sync Burpees 
15 Cluster (50/35kg)
15 Knee Raise (TTB)
9 Overhead Squat (50/35kg)(alt OH Lunges)
9 Medball Ground Over Shoulder (25/35/45/55kg)
>25 min Tc<
 
 
3.A: After Bash
Weighted Plank 3x40 sek 
17 October 2018 - WOD
 2018-10-17

1.A: (12WSR.24:18)

E4M for 12 min: 5 Back Squat 87%1RM

1B: E5M for 10 min: 15 Back Squat 60% or As heavy as form allows

 

2.A: ”Jackie” (jämför med 08-15)

1000 m C2

50 Thrusters (20/15kg)

30 Pull Ups (alt Ring Rows)

 

16 October 2018 - WOD
 2018-10-16

1.A: Split Jerk tech (25 min)

2.A: For time: 

21 Kettlebell Swings (32/24kg)

15 Goblet Squat (32/24kg)

9 Lateral Burpees

10 Deadlift (140/100kg)

9 Lateral Burpees

15 Goblet Squat (32/24kg)

21 Kettlebell Swings (32/24kg)

>8 min Tc<

15 October 2018 - WOD
1.A:  (12WSR.24:17)
E2M for 12 min: 4 Back Squat 75%
 
2.A: ”Fran”
21-15-9 reps for time:
Thrusters 43/29kg
Pull ups (alt jumping pull ups open standard)
 
3.A: After Bash
Finnen 5x5 reps
 
13 October 2018 - WOD
1.A: ”Linda”
10-9-8-7-6-5-4-3-2-1 reps for time of: 
Deadlift 150% BW
Bench Press 100% BW
Squat Clean 75% BW
(gå ihop i par så en passar och en räknar, sen byter ni av varandra)
 
3.A: After Bash
Biceps Curl 
12 October 2018 - WOD
1.A: (12WSR.24:16)
E3M for 18 min: 
Set 1: 3 Back squat 90%
Set 2-3: 5 Back Squat 85%
Set 4-6: 4 Back Squat 80% 
 
2.A: ”FredagsDuo”
For time: 
30 Squat Clean & Jerk (60/40kg)
30 Hang Power Clean (60/40kg)
30 Deadlift (60/40kg)
30 Overhead Squat (alt Lunges) (60/40kg)
30 Thrusters (60/40kg)
30 Shoulder To Overhead (60/40kg)
30 Front Squat (60/40kg)
30 Cluster (60/40kg)
>5 Sync Lateral Burpees OTM<
 
 
3.A: After Bash
Tacos 
10 October 2018 - WOD
1.A: (12WSR.24:15)
E4M for 12 min: 5 Back Squat 85%1RM
 2.A:  OTM for 21 min
Min 1/4/7/10/13/16/19: 8+8 Hang Dumbell Clean & Jerk (22.5/15kg)
Min 2/5/8/11/14/17/20: 8 Burpee Box Jumps Over
Min 3/6/9/12/15/18/21: 10/8 Cal C2
 
3.A: After Bash
Powell raise 5x10 reps 
09 October 2018 - WOD
1.A: Handstand Push Up Progression (20 min)
(1.B: max height deficit handstand push ups)
 
2.A: ”Barbara”
5 Rounds for time: 
20 Pull ups (alt Jumping Pull ups Open standard)
30 Push Ups
40 Abmat Situps
50 Air Squat 
3 min rest between rounds
 
 
3.A: After Bash
Windmill 3x5 reps 
08 October 2018 - WOD
1.A: (12WSR.24:14 TEST 1)
For 25 min find 1-3 heavy Back Squat (försök med 100-110%1RM) 
2.A: For time: 
30 Snatch (50/35kg)
30 Clean & Jerk (50/35kg)
>10 min TC<
 
3.A: After Bash
Weighted Plank 3x45 sek 
06 October 2018 - WOD
1.A: (12WSR.24:14 TEST 1)
For 25 min find 1-3 heavy Back Squat (försök med 100-110%1RM)
2.A: ”Mary”
20 min Amrap: 
5 Handstand Push Ups (alt L-sit Dumbell Press)
10 Pistol Squat (alt Box Pisto or Bulgarien Split Squat)
15 Pull Ups (alt Ring Rows)
 
3.A: After Bash
Finnen 5x5 reps
 
05 October 2018 - WOD
1.A: (12WSR.24:14 TEST 1)
For 25 min find 1 heavy Back Squat (försök med 100-110%1RM)
 
2.A: ”FredagsDuo”
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 reps for time: 
Deadlift (60/40kg)
Floor Press (60/40kg)
Hang Squat Clean (60/40kg)
Front Rack Lunges (60/40kg)
 
 
3.A: After Bash
Tacos 
03 October 2018 - WOD
1.A: OTM for 12 min: 
Min 1/4/7/10: 1-3 Muscle Ups (alt 15 Ring Rows)
Min 2/5/8/11: 2-3 TTR(B)- 1-2 Muscle Ups (alt 15 L-sit Dumbell Press)
Min 3/6/9/12: 2-3 TTR(B)- 1-2 Muscle Ups (alt 15 Abmat Situps)
 
2.A: 4 min Amrap: 
Max reps Squat Clean (70/50kg)
 
2.B: 4 min Amrap: 
Max reps Shoulder To Overhead (70/50kg)
 
2.C: 15 Clean & Jerk for time (60/40kg)
>2 min Tc<
 
3.A: After Bash
Powell Raise 3x10 reps 
02 October 2018 - WOD
1.A: (12WSR.24:13)
E4M for 20 min: 4 Back Squat 90%1RM
 
2.A: ”Viking Helen”
3 Rounds for time: 
400m C2
21 Kettlebell Swings (24/16kg)
12 Ring Rows (Pull Ups)
>14 min Tc<
 
3.A: After Bash
Biceps Curl 3xmax reps  
01 October 2018 - WOD
1.A: Squat Snatch tech
(1.B: OTM for 10 min: 1 Squat Snatch- 1 Hang Squat Snatch- 1 High Hang Squat Snatch)
 
2.A: 15-10-5 reps for time: 
Thrusters (50/35kg)
Kettlebell Swing (24/16kg)
Cal AB/C2/SE/C2
 
3.A: After Bash
Powell raise 3x10 reps