Fredag 30 december 2016

WoD#1:

For Time (Time Cap 10 minutes)
First: 
10 Synchronised Bar Facing Burpees (Same Bar, both Athletes do 10 Burpees at the same time)
Then:
10 Rounds (5 Rounds each) of: 
3 Snatches "Anyhow" (Power, Muscle, Squat, eller Split)
6 Pushups (Chest down to Bar), 
9 Front Squats
All with same bar @ 70% 1RM Snatch (Rx 60/40kg) , 1 works:1 rests, change after each round with a "High Five".
Finish With:
10 Synchronised Bar Facing Burpees
Time Cap 16 minutes

WoD #2:

For Time: All Exercises Shared: 1 Works/1 Rests
40 Russian Twists with Medicine Ball
Run 400 meters with a medicine ball (Rx 9/6kg) 1 ball, both run
40 Weighted Partner Situps with Med Ball
Run 400 meters with medicine ball
40 Medicine ball Squat Cleans
Run 400 meters with medicine ball
40 Med Ball Burpee Jumpovers 
Run 400 meters with a medicine ball 
40 Partner Wallballs shots over pullup bar
Time Cap 16 Minutes

Torsdag 29 December 2016

Emma's Surprise Team WoD!!!

Onsdag 28 december 2016

WoD #1:

5 min AMRAP
Pistol Squats or Reverse Weighted Lunges (Rx 24/16kg) Alternating Legs
Scale by holding a Band, Rope or Pole

WoD #2:

3 rounds for time of: 

30 Back Extensions (Advanced Weighted 15/10kg)
20 Kettlebell Swings (Rx 24/16 kg) (Advanced: 32/20kg)
10 Push Press @ 50% 1RM Push Press  (Rx 50/30kg)
5 Rope Climbs OR 5 "Down and Ups"

Time Cap 21 minutes

Tisdag 27 december 2016

WoD#1:
EMOTM
First: 4 Burpees over Rower
Then for rest of the minute: Row
Continue until 800/600m rowed 

WoD#2:
EMOTM
First: 25 Double Unders or 40 Single Unders
Then for rest of the minute: HSPU OR HR Pushups
Continue until 40 HSPU OR 60 HRPU Completed

WoD#3:
EMOTM
First: 10 Box Jumps 
Then for rest of the minute: Sit Ups
Continue until 60 Sit Ups Completed (Advanced 50 GHD Sitps)

WoD#4:
EMOTM
First: 8 Shuttle Runs
Then for rest of the minute: Wallballs
Continue until 80 Wallballs Completed

Time Cap: 7 Minutes for all 4 WoDs

Nybörjare

WoD#1:
EMOTM
First: 3 Burpees over Rower
Then for rest of the minute: Row
Continue until 700/500m rowed 

WoD#2:
EMOTM
First: 8 Box Jumps 
Then for rest of the minute: Sit Ups
Continue until 50 Ups Completed

WoD#3:
EMOTM
First: 6 Shuttle Runs
Then for rest of the minute: Wallballs
Continue until 60  Wallballs Completed

Time Cap: 7 Minutes for all 3 WoDs

Fredag 23 december 2016

Pair WoD#1
4 Rounds of:
30 Deadlifts @ 40-50% 1RM  (Rx 80/60kg)
30 HR Pushups
Share. 1 Works:1Rests. Swap when you want
Time Cap 8 minutes

Pair WoD#2

2-4-6-8 Reps of
Toes to Bar OR V Ups
OH Squats @ 50% 1RM (Rx 40/30kg) OR Front Squats @ 50% 1RM (Rx 60/40kg)
Each partner completes a whole round then swap
Time Cap 8 Minutes

Pair WoD 3
40 Hang Power Cleans @ 50% 1RM (Rx 50/35kg)
35 HR Burpees over Bar
30 Box Jumpovers (Rx 60/50cm)
20 Pullups or 20 Ring Rows
30 Box Jumpovers
35 HR Burpees
40 Hang Power Cleans
Share. 1 Works:1Rests. Swap when you want
Time Cap 16 minutes

 

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