Visa tidigare Workout Of the Day


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