Onsdag 30 december 2015

WoD#1:

Build up to a 7RM "Touch and Go" Power Snatch
10 min Time Cap

WoD#2

Pistol squats (Alternate legs) 8x (20s work + 10s rest)
1 min rest (Scale with band or heels on weights)

Double Unders OR Mountain Climbers 8x (20s work + 10s rest) (Advanced: Chet2Bar Pullups)
1 min rest

Pushups 8x (20s work + 10s rest) (25/15kg) (35/25kg) (42,5/30kg)
1 min rest

Row or Airbike 8x (20s work + 10s rest)

Addera antalet reps från sämsta varvet på resp övning för att få en summa. I rodd/bike räknas kalorier som reps.

Tisdag 29 december 2015

WoD#1:

Build up to a 3RM Thruster
10 min Time Cap

WoD#2: Fran

21-15-9 reps, for time: 

Thrusters @ 50% 3RM Thruster (Rx 43/29kg) 
Pull-ups
Time Cap 10 minutes

WoD#3
8 min AMRAP 

In teams of 3
1. 10 x 10m Shuttle Runs
2. Burpees
3. Rest
Each in team is at a different station (1-3) Change when 1 has completed Shuttle runs.
Score is total number of Burpees for team. 

Nybörjarepass

WoD#1: Fran

21-15-9 reps, for time: 

Thrusters @ 15-25kg 
Pull-ups
Time Cap 10 minutes

WoD#2
8 min AMRAP 

In teams of 3
1. 10 x 10m Shuttle Runs
2. Burpees
3. Rest
Each in team is at a different station (1-3) Change when 1 has completed Shuttle runs.
Score is total number of Burpees for team. 

Måndag 28 december 2015

WoD#1 
3 Rounds: 
5 Back Squats @ 70% 1RM
Rest 20 Seconds 
Max Reps of Ring Dips
Rest 60 seconds

WoD#2
8 Rounds
30s Ring Rows
30s Box Jumpovers
30s Push Press (35/25kg Rx)
Rest 30s between Rounds

Nybörjarepass

WoD#1 
3 Rounds: 
5 Back Squats 30-50kg
Rest 20 Seconds 
10 Ring Dips (use Band as needed)
Rest 60 seconds

WoD#2
6 Rounds
30s Ring Rows
30s Box Jumpovers (30-45cm)
30s Push Press (15-25kg)
Rest 30s between Rounds

Söndag 27 december 2015

WoD#1:

Build to a 1RM Shoulder Press
Time Cap 12 minutes

WoD#2
"Buy In" 5 Wall Climbs
5 Rounds 
10 Kettlebell Swings
10 
Broad Jumps (Rx 180/150cm)
10 Front Squats @ 40% 1RM Squats (Rx 50/35kg)
10 GHD Situps (advanced: weighted)
"Buy Out" 5 Wall Climbs 

Nybörjare Pass

WoD#1:

3-3-3 Shoulder Press @ Increasing Weights

WoD#2

"Buy In" 3 Wall Climbs
4 Rounds 
10 Kettlebell Swings (8-16kg)
10 Broad Jumps (100-150cm)
10 Front Squats (15-30kg)
10 GHD Situps (Or 20 Situps)
"Buy Out" 3 Wall Climbs 

Onsdag 23 december 2015

WoD #1

3-3-3-3 Snatch @ 60-70-80-90% 1RM
Rest between lifts and sets as needed

OR

Snatch teknik training

WoD #2:

3 rounds for time of:

20 Wallballs
20 Box Jumps
20 Sumo Deadlift Highpulls (Rx 35/25kg) 
20 Push Press (Rx 35/25kg)
20 Calorie Row

Time Cap 18 minutes

 

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