Fredag 28 juli 2017

WoD #1:

5-4-3-2-1-1-1 Split Jerk @ 50-60-70-80-90-100-100+% 1RM
Rest 60s between attempts

WoD#2:

18 min AMRAP

Pair WoD: 1 Works, 1 Rests
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10 Clean and Jerks @ 60% 1RM Jerk from WoD#1 (5 each)
Run 2 x 150m (150m each)
30 Situps (15 each)

Torsdag 27 juli 2017

WoD#1

Every Minute on the Minute for 8 minutes (4 Rounds):  
Minute 1: 14 Pistol Squats Or  14 Reverse Lunges with KB (Rx 24/16kg) 
Minute 2: 14 Handstand Pushups

WoD #2

Every minute on the minute for 16 minutes (4 Rounds):
Minute 1 – 14 Toes to Bar (Scaled 10 T2Bar or 15 Knee Raises)
Minute 2 – 14 Kettlebell Snatches (Rx 24/16kg)
Minute 3 – 14 OH Squats @ 40% OH Squat 1RM Rx(40/25kg)
Minute 4 - Row 14/12 calories

Nybörjarpass

WoD#1

Every Minute on the Minute for 6 minutes (3 Rounds):  
Minute 1: 14 Reverse Lunges with KB (8-16kg) 
Minute 2: 14 Pushups

WoD #2

Performance
Every minute on the minute for 12 minutes (3 Rounds):
Minute 1 – 14 Hanging Knee Raises
Minute 2 – 14 Kettlebell Snatch (4-16kg)
Minute 3 – 14 Front Squats @ (10-20kg)
Minute 4 - Row 14/12 calories

Onsdag 26 juli 2017

WoD#1

3 Rounds of
5 Shoulder Press @ 75% 1RM
Rest 30s
Max Unbroken Double Unders OR Max Single Unders in 60s
Rest 60s 

WoD#2

20 minute AMRAP
10 Wall Ball Shots (Rx 9/6kg)
10 Power Cleans @ 40% 1RM (Rx 45/30kg)
10 Burpees
10 Back Extensions

Tisdag 25 juli 2017

WoD#1

8-6-4-2-1 Front Squat  @ 50%-60%-70%-80%-90% 1RM
Rest 60s between Sets

Rest 2 minutes then:

One set of:
Front Squat x Max Unbroken Reps @ 80%

WoD #2: For time 
Rounds of 15/12/9/6/3 Reps of:
Thrusters @ 50% 1RM Thruster (Rx 45/30kg)
Pullups (Fitness: Ring Rows)
GHD Situps (Fitness: Weighted Situps (9/6kg Medicine Ball))

Time Cap 18 minutes

Nybörjarpass

WoD#1

5-5-5-5 Front Squat  @ light to medium weights
Rest 60s between Sets

WoD #2: For time 
Rounds of 15/12/9/6/3 Reps of:
Thrusters @ (10-30kg)
Pullups OR Ring Rows
Situps

Time Cap 18 minutes

Måndag 24 juli 2017

WoD#1
Performance:
1 Hang Power Snatch + 1 Power Snatch + 1 Squat Snatch @ 40-50-60-70-80% 1RM

Rest 60s between Rounds

WoD#2

Par WoD - 17 min AMRAP:

2 Rope Climbs or 4 Down and Ups (at the same time partner does Double unders or Single Unders)
3 Wall Climbs (at the same time partner does Situps)
4 Body Blasters (at the same time partner does Kettlebell Swings Rx 16/12kg)

Swap each exercise so Partner 1 does Rope Climbs at the same time partner 2 does DU/SU then partner 2 does Wallclimbs and partner 1 does situps at the same time and so on.

 

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