Visa tidigare Workout Of the Day


22 February 2019 - WOD
1.A: Build 1 Heavy Clean & Jerk (15 min)
 
2.A: "DuoFredag"
21-18-15-12-9-6-3 reps for time of: 
Cal C2/SE/AB
Double KB Swing (24+24/16+16kg)
Squats (24+24/16+16kg)
Knee Raise (TTB)
KB Shoulder To OverHead (24+24/16+16kg)
 
3.A: After Bash 
Tacos 
20 February 2019 - WOD
1.A:  Build 1 Heavy Deadlift (10 min)
 
2.A: ”DuoOnsdag”
OTM for 30 min:
Min 1/6/11/16/21/26: 15 Thrusters(45/30kg)+ 15 Pull Ups
Min 2/7/12/17/22/27: 14 Burpee Box Jumps
Min 3/8/13/18/23/28: 30 Wall Balls (9/6kg)
Min 4/9/14/19/24/29: 30 Cal Ski Erg
Min 5/10/15/20/25/30: 20 Deadlift (100/70kg)+ 12 Handstand Push Ups
 
 
3.A: After Bash 
Hollow Rock 5x30 sek 
19 February 2019 - WOD
1.A: Dumbell Snatch tech (Open standard) (10 min)
1.B: Dumbell Clean & Jerk (Open standard) (10 min)
 
2.A: 10 min Amrap: 
10 Dumbell Snatch (22.5/15kg)
30 Double Unders
 
2.B: 10 min Amrap:
10 Dumbell Clean & Jerk (22.5/15kg)
6 Burpee Box Jump Over
 
3.A: After Bash 
Powell Raise 5x10 reps
 
18 February 2019 - WOD
1.A:  E4M for 16 min: 5 Back Squat 80%1RM
 
2.A: ”Hammer”
5 Rounds for time: 
5 Clean (60/40kg)
10 Front Squat (60/40kg)
5 Shoulder to Overhead  (60/40kg)
20 Ring Rows (Pull Ups)
Rest 90 sek between rounds 
 
3.A: After Bash 
Finnen 5x5 reps 
17 February 2019 - WOD
A. Teknik 20min - Handstand Pushups

B. Styrka/Teknik OTM 15min (5set)
  1. 0-3 strict HSPU -> 3-6 kipping HSPU
  2. 3-5 Strict Pullup AHAFA
  3. 30sec hollow rocks

C. 3rounds AMRAP 2min-ON 2min-OFF

C1.
  • 7 Wallballs
  • 7 Boxjump-over
  • 7 Toes to Bar
C2.
  • 7 Power Clean 35/50kg
  • 7 Push Jerks 35/50kg
  • 7 Bar-facing Burpees

Session notes:
C-part: Alternate C1 and C2 for 24min total
AHAFA = As heavy as form allows

16 February 2019 - WOD
1.A:  Double Unders Progression (10 min)
 
2.A: 20 min Amrap: 
50 Double Unders 
40 Air Squat
30 Dumbell Push Press (22.5+22.5/15+15kg)
20 Abmat Situps 
10 Medball Ground Over Shoulder 
 
3.A: After Bash 
Biceps Curl 5x10 reps 
15 February 2019 - WOD

1.A: Find 1RM in Weighted Pull Up (20 min)

(alt Find 1 Heavy Seal Row)

2.A: ”FredagsDuo”

For time: 

40 Deadlift (100/70kg)

40 Dumbell Push Press (Handstand Push Ups)

30 Deadlift (80/60kg)

30 Dumbell Push Press (Handstand Push Ups)

20 Deadlift (60/40kg)

20 Dumbell Push Press (Handstand Push Ups)

20 Hang Squat Clean (50/35kg)

20 Ring Rows(CTB Pull Ups)

30 Hang Squat Clean (50/35kg)

30 Ring Rows(CTB Pull Ups)

40 Hang Squat Clean (50/35kg)

40 Ring Rows(CTB Pull Ups)

 

3.A: After Bash 

Tacos

13 February 2019 - WOD
1.A: Power Snatch Tech (20 min) 
1.B: Build 1 Heavy Power Snatch
 
2.A: ”Open 13.1”
For time:
40 Burpees
30 Snatch 50%(RX: 35/25kg)
30 Burpees
30 Snatch 60%(RX: 60/35kg)
20 Burpees
30 Snatch 70% (RX: 75/50kg)
10 Burpees
30 Snatch80% (RX: 90/60kg)
>17 min TC<
 
3.A: After Bash 
Russian Twist 5x10 reps  
12 February 2019 - WOD
1.A: Shoulder Press test 1RM (20 min)
 
2.A: OTM for 25 min: 
Min 1/6/11/16/21: 5 Shoulder Press (80-85%1RM)
Min 2/7/12/17/22: 30 sek max reps Rope Climb
Min 3/8/13/18/23: 30 sek Max Cal Ski Erg
Min 4/9/14/19/24: 30 sek max reps medball ground over shoulder 
Min 5/10/15/20/25: 30 max reps Dumbell Hang Clean & Jerk 22.5+22.5/15+15kg
 
3.A: After Bash 
Powell Raise 5x10 reps 
 
11 February 2019 - WOD
1.A:  Squat Clean (tech 20 min)
(1.B: Build 1 Heavy Squat Clean)
1.C: E4M for 20 min: 5 Front Squat (As heavy as form allows)(70-80%)
2.A: ”Clean Up my Furpees”
21 Clean 60% (RX:60/40kg)
10 Lateral Burpees
15 Clean 70% (RX:80/55kg)
10 Lateral Burpees 
9 Clean 80%+ (RX:100/65kg)
>7 min tc<
 
3.A: After Bash 
Finnen 5x5 reps 
10 February 2019 - WOD
A. 20min Split Jerk - Teknik

B. E2M 20min (10set) C. Teams of 2 - 4min on 1min off (20min total)
  1. 75/100cal Row
  2. 75/100cal Ski-Erg
  3. 75/100cal Assault Bike
  4. 40 Clean and Jerk 42,5/60kg
Crossfit nerdry:
Watch Sam Dancer doing 30cal assault bike in 23seconds @ regionals 2017

09 February 2019 - WOD
1.A: Dumbell Clean tech, Dumbell Rack Hold tech (15 min) 
 
2.A: ”Open 17:2” 
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
15 meter Weighted walking lunges (22.5+22.5/15+15)
16 Knee Raise (RX: Toes to bar)
 8 power cleans (22.5+22.5/15+15)
Then, 2 rounds of:
15 meter Weighted walking lunges (22.5+22.5/15+15)
16 Ring Rows (SC: Pull Ups, RX: Bar Muscle Ups)
8 Power cleans (22.5+22.5/15+15)
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
 
3.A: After Bash 
Powell Raise  
08 February 2019 - WOD
1.A:  Bench Press 5x1 reps 100% (15 min)
2.A: ”FredagsDuo”
15 Rounds for time UGIG:
5 Shoulder to Overhead (40/30kg)
10 Push Ups On Bar (40/30kg)
15 Hang Power Clean (40/30kg)
Then:
21-18-15-9-6-3 reps UGIG: 
Thrusters (40/30kg)
Ring Rows (Pull Ups)
>30 min TC<
 
3.A: After Bash 
Tacos 
06 February 2019 - WOD
1.A: Squat Snatch Tech (20 min)
(1.B: Build 1 Heavy Squat Snatch, go for speed)
1.C: Snatch Pull 5x3 reps (As heavy as form allows) (12 min)
1.D: Snatch Balance (As heavy as form allows) (12 min)
 
2.A: 50 Cal Assult Bike for time
 
3.A: After Bash 
Powell Raise 3x10 reps  
05 February 2019 - WOD
1.A: E4M for 16 min: 5 Push Press Unbroken (As heavy as form allows)
2.A: ”TisdagsDuo”
20 min Amrap: 
1000 m C2/SE/AB
20 Wall Climbs (45 Handstand Push Ups)
45 Dips (Ring Dips)
45 Push Ups
45 Kettlebell Swings (32/24kg)
45 Goblet Squat (32/24kg)
45 Lunges (32/24kg)
45 Ring Rows (Pull Ups)
45 Dumbell Hang Row (Muscle Up)
 
3.A: After Bash 
Biceps Curl 5x5 reps 
04 February 2019 - WOD
1.A:  Squat Clean tech
(1.B: OTM for 10 min: 1 High Hang Squat Clean- 1 Hang Squat Clean- 1 Squat Clean (As heavy as form allows)
 
2.A: 21-15-9 reps for time of: 
Deadlift (60/40kg)
Lateral Burpees
Hang Power Clean 
Push Ups on Bar
 
3.A: After Bash 
Weighted plank 3x30 sek 
03 February 2019 - WOD
A. Teknik - Kipping regular/butterfly Pullups

B. Styrka - OTM 15min
  1. 6/6 KB-front-rack z-press AHAP
  2. 8 controlled reps barbell row
  3. 30sec rower pike-ups
C. 2rounds 30sec on 30sec off (16min total)
  1. 7/10cal assault bike
  2. 8 2xDB Power Clean+Jerk 15/22,5kg
  3. 7/10cal row
  4. 8 kipping pullups
  5. 7/10 ski-erg
  6. 10 boxjump over
  7. 7/10 cal row
  8. 8 Burpees
02 February 2019 - WOD
1.A: For 15 min: Build 1 Heavy Cluster 
 
2.A:”Open 16.5”
21-18-15-12-9-6-3 reps for time of: 
Thrusters (43/29kg)
Lateral Burpees
 
3.A: After Bash 
 
01 February 2019 - WOD
1.A:  ”DuoFredag The Gauntlet”
30 minute AMRAP of:
”Heavy Jackie”
1000m C2/SE/AB
50 Thrusters (35/25kg)
30 Ring Rows (CTB Pull-ups)
Then
”150% Karabell”
15 rounds
3 Snatch (60/40kg)
15 Wall Ball (9/6kg)
Then
AMRAP of Cindy in the remaining 30 minutes:
5 Ring Rows (Pull-up)
10 Push Ups
15 Air squat
Your result is rounds of Cindy completed.
 
 
3.A: After Bash 
Tacos