Visa tidigare Workout Of the Day


30 November 2018 - WOD
1.A: ”DuoFredag” 
30-25-20-15-10-5 reps For time: 
Deadlift (60/40kg)
Dumbell/Kettlebell Thrusters (15+15/12+12kg)
L-Sit Shoulder Press (HSPU)
Hang Squat Clean (60/40kg)
Dumbell Overhead Walk (6-5-4-3-2-1 varv ner till utgången och tillbaka, en hantel var i Duon) (15+15/12+12kg)
 
3.A: After Ba
Tacos 
28 November 2018 - WOD
1.A: OTM for 10 min: 1 Snatch Pull- 1 Low Hang Squat Snatch (As heavy as form allows)
1:B: E2M for 10 min: 6 Overhead Squat (As heavy as form allows)
2.A: 10 min Amrap: 
30 Double Unders (alt 90 Singel unders)
15 Power Snatch (35/25kg)
7 Overhead Squat (35/25kg)(alt 6 OH Lunges)
 
3.A: After Bash
Pegboard Climb 
27 November 2018 - WOD
1.A:  ”TeamWod"
På 45 min: försök att på 4 Roddmaskiner få ihop 4000 cal TOTALT (1000 cal på varje rodd)
Station 1: 30 KB Swingar (24/16kg) >45 sek TC<
Station 2: 8 Burpees Box Jumps >45 sek TC<
Sation 3: 20 Knee Raise (8 TTB- 8 Pull Ups) >45 sek TC<
Sattion 4: 45 sek Max Cal C2
Sattion 5: 1 min vila 

Alltså rör er runt på varje station där man har 45 sek på sig att klara/hinna tekniken med 15 sek transition till nästa. 
Klassen delas upp i fyra lag där varje fyra startar på en station och sen rör sig runt varje minut. 

Lycka till
 
 
3.A: After Bash
Biceps Curls 5x10 reps 
26 November 2018 - WOD
 2018-11-26
1.A: ”Lynne” (jämför från 09/17)

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 Unbroken (alt Ring Rows)

(målet är att komma över 100 reps totalt)

 

3.A: After Bash

Powell raise 3x10 reps
24 November 2018 - WOD
2018-11-24
1.A: OTM for 10 min: Build 1 Heavy Back Squat 
1.B: E3M for 9 min: 16 Weighted Lunges (As heavy as form allows)
2.A: 5 Rounds For time: 
10 Kettlebell swings (24/16kg)
10 Goblet Squat (24/16kg)
>4 min tc<
2.B: 5 Rounds for time: 
10 Deadlift (24+24/16+16kg)
20 m Farmers Walk
10 Push Ups on KB/DB
>5 min tc<
 
3.A: After Bash
Biceps Curl 3x10 reps  
23 November 2018 - WOD
2018-11-23
1.A: Bench Press test 3x1 100%1RM (20 min)
 
2.A: ”DuoFredag”
30-25-20-15-10-5 reps of: 
Floor Press (70/50kg)
L-Sit Shoulder Press (22.5+22.5/15+15kg)
Ring Dips(alt Bar Dips/Bench Dips)
Strict Pull Ups (alt Bent Over Row 22.5+22.5/15+15kg)
Deadlift (70/50kg)
>E4M: 15 Cal C2/AB/SE< 
 
3.A: After Bash
Tacos 
 
21 November 2018 - WOD
2018-11-21
1.A: Build 1 Heavy Deadlift (10 min)
1.B: E3M for 12 min: 10 Deadlift Unbroken 55-65% of Your Days 1RM
2.A:”Annie” (Jämför från 9/10)
50-40-30-20-10 reps for time of: 
Double Unders
Abmat Situps 
 
3.A: After Bash
Gymnastic Bridge stretch 6x20 sek 
20 November 2018 - WOD
2018-11-20
1.A: OTM for 20 min: 1 Deadlift- 1 Low Hang Squat Clean- 1 Front Squat (starta på 20% av vad du tror du klarar, sista min bör liga på 90%) 
 
2.A: For time: 
500m Ski Erg
50 Push Ups
500 m C2 Row
25 Burpees
>9 min tc<
 
3.A: After Bash
Weighted Plank 
19 November 2018 - WOD
2018-11-19
1.A:  Shoulder Press 4x5 reps (As heavy as form allows) (15 min)
1:B: E2M for 10 min: 5 Push Press Unbroken (As heavy as form allows)
2.A: "DUO" OTM for 26 min You Go I Go:
7 Knee Raise (TTB)
7 Double KB Swings (24+24/16+16kg)
7 Goblet Squat (24+24/16+16kg)
 
3.A: After Bash
Finnen 5x5 reps 
17 November 2018 - WOD
1.A: Max height Box Jump (15 min)
 
2.A: For time: 
20 Deadlift (100(70kg)
20 Lateral Burpees
20 Kettlebell Swings (32/24kg)
20 Box Jumps (75/60cm)
>7 min tc<
 
2.B: For time: 
15 Clean (80/60kg)
15 Lateral Burpees
15 Goblet Squat (32/24kg)
15 Box Jump Over (75/60cm)
>7 min tc<
 
2.C: For time: 
10 Thrusters (60/40kg)
10 Burpee Deadlift (60/40kg)
10 Kettlebell Ground to Overhead (32/24kg)
10 Burpee Box Jump Over
>7 min tc<
 
3.A: After Bash
Powell raise 3x10 reps  
16 November 2018 - WOD
1.A:  Power Clean tech (10 min)
1.B: Build 1 Heavy Power Clean (10 min)
 
2.A:”DuoFredag”
3 Rounds for time: 
60 Cal Row
50 Taters (24/16kg)
40 Knee Raise (TTB)
30 Clean (60/40kg)
20 Ring Rows (CTB)
>30 min Tc<
 
3.A: After Bash
Tacos 
14 November 2018 - WOD
1.A: Squat Snatch Tech (15 min)
(1.B: OTM for 10 min: 1 Snatch Pull- 1 Low Hang Squat Snatch)(As heavy as form allows)
 
2.A: ”Isabell”
30 Snatch For time (61/40kg)
(dela upp er i par, ena kör medan den andra håller räkningen och säkerhetsställer tekniken) 
 
3.A: After Bash
Powell raise  
13 November 2018 - WOD
1.A: Squat Clean Tech (15 min)
(Build 1 Heavy Squat Clean)
1.B: Front Squat 3x5 reps (As heavy as form allows)(10 min)
 
2.A: 90 sek on, 30 sek off for 14 min: 
For 90 sek: 
6 Front Squat (22.5+22.5/15+15kg)
6 Lunges (22.5+22.5/15+15kg)
6 Push Ups on Dumbell
6 Knee Raise (TTB)
Max reps Ground Over Head (22.5+22.5/15+15kg)
Rest 30 sek
 
3.A: After Bash
Biceps Curl 3x10 reps 
12 November 2018 - WOD
1.A: Kipping/Butterfly Pull Up Progression (20 min)
2.A: 20 min Amrap: 
30 Air Squat
20 Deadlift (50/35kg)
10 Burpees
5 Pull Ups 
 
3.A: After Bash
Tabata Hollow 
 
10 November 2018 - WOD
09:00-10:00 Passet: 
30 min Amrap:
5 Ring Rows (Pull Ups)
10 Push Ups
15 Air Squat
20 Dumbell Snatch (22:5/15kg)
25 Abmat Situps 


1.A:  Squat Test 
2.A: Hur starka har vi blivit?
 
3.A: After Bash
Kaffe och tårta 
09 November 2018 - WOD
2.A: ”FredagsDuo”
For time: 
1000m C2 (alt AB/SE)
50 Kettlebell Swings (24/16kg)
800 m C2
40 Box Jumps
600 m C2
30 Deadlift(24+24/16+16kg)
400 m c2
20 2-Kettlebell Clean & Jerk (24+24/16+16kg)
200 M C2
10 Strict Pull Ups
4 Rounds Farmers Walk (24+24/16+16kg) (ner till utgången och tillbaka)
 
 
3.A: After Bash
Tacos  
07 November 2018 - WOD
1.A: (12WSR.24:24)
E4M for 20 min: 
2 Back squat 65% 
Fokus på teknik och hastighet
 
2.A: OTM for 12 min: 
Min 1/4/7/10:12 Cal AB/SE/C2
Min 2/5/8/11: 2 Rounds: 7 Push Press (50/35)- 7 Push Ups on Bar
Min 3/6/9/12: 15 Ring Rows (5 TTB- 5 Pull Ups- 5 CTB)
 
3.A: After Bash
Weighted Plank 3x30 sek  
06 November 2018 - WOD
2018-11-06
1.A: E2M for 10 min: 3 Low Hang Squat Snatch (As heavy as form allows)
G
å ihop i Par och dela på en skivstång, kör varannan min, anpassa vikten för bästa teknik
 
2.A: For time: 
21 Deadlift (50/35kg)
15 Power Clean (50/35kg)
9 Power Snatch (50/35kg)
15 Deadlift (50/35kg)
10 Power Clean (50/35kg)
5 Snatch (50/35kg)
9 Deadlift (50/35kg)
6 Power Clean (50/35kg)
3 Snatch (50/35kg)
>8 min Tc<
 
05 November 2018 - WOD
2018-11-05
1.A: (12WSR.24:23)
E4M for 20 min: 3 Back Squat 90%
 
2.A: 10 min Amrap: 
5 Deadlift (100/70kg)
10 Box Jumps
15 KB Swings (24/16kg)
 
3.A: After Bash
Finnen 5x5 reps
 
03 November 2018 - WOD
2018-11-03
1.A: Handstand Walk Progression
 
2.A: For time: 
50 Air Squat
40 Abmat Situps
30 Pistol Squat (alt Box Pistol)
20 Ring Rows (Pull Up)
10 Wall Climb
20 Ring Rows (Pull Ups)
30 Pistol Squat (alt Box Pistol)
40 Abmat Situps
50 Air Squat 
>OTM 2 Medball Ground Over Shoulder<
 
3.A: After Bash
Tabata Hollow
 
02 November 2018 - WOD
2018-11-02
1.A: Power Clean tech (15 min)
2.A: ”FredagsDuo”
UGIG 10 Rounds of: 
5 Cal C2/AB/SE
5 Power Clean (60/40kg)
UGIG of: 
1-2-3-4-5-6-7-8-9-10 reps of 
Hang Clean & Jerk (60/40kg)
UGIG 10 Rounds of:
5 Front Squat (60/40kg)
5 Deadlift (60/40kg)
5 Push Ups on Bar
UGIG of: 
10-9-8-7-6-5-4-3-2-1: 
Dumbell Cluster (22.5+22.5/15+15kg)
 
 
3.A: After Bash
Tacos