Onsdag 25 april 2018

WoD#1

Every Other Minute On The Minute
5-4-3-2-1-1-1 Squat Snatch ("Touch and Go") @ 40-50-60-70-80%-90-100% 1RM 

WoD#2

AMRAP in 12 min of:

4 Front Squats @ 50% 1RM (Rx 60/40kg)
8 Burpees
12 GHD Situps Or Weighted BF Situps
16 Kettlebell Swings (24/16kg)

Nybörjarpass

WoD#1
5-5-5 Power Snatch  @ Low to Medium Weights
Res 60s between sets

WoD#2

AMRAP in 12 min of:

4 Front Squats @ (20-40kg)
6 Burpees
8 GHD Situps Or Weighted BF Situps
10 Kettlebell Swings (8-16kg)

Tisdag 24 april 2018

WoD #1

Within 12 minutes find your max weight for:

1 Round of "DT"

12 Deadlifts
9 Hang Cleans
6 Shoulder to Overhead (Press or Jerk)
Same Weight on Bar - Not allowed to rest the bar on the ground. Deadlifts must be "Touch and Go"
Start with a medium weight you know you can do a whole round then build up.
Max 4 Attempts/Rounds.

WoD#2

3 Rounds of:
15 Pullups (OR Ring Rows)
30 Pushups
45 Airsquats
Rest exactly 1 minute between rounds
Try to keep the same time (or better) each round
Time Cap 15 minutes

Nybörjarpass

WoD #1

3 Rounds of "DT"

12 Deadlifts
9 Hang Cleans
6 Shoulder to Overhead (Press or Jerk)
Same Weight on Bar (15-40kg)
Rest 30s between Rounds - try and complete each round unbroken (without resting bar on the ground)
Time Cap 10 minutes

WoD#2

3 Rounds of:
10 Ring Rows
20 Pushups
30 Airsquats
Rest exactly 1 minute between rounds
Time Cap 14 minutes

Måndag 23 april 2018

 

WoD#1

In Pairs
40 Synchronised OH Squats @ 40% 1RM (Rx 42,5/30kg)
Break/Rest as needed.

WoD#2:

3 rounds for time of:

25 KB Swings (Rx 24/16kg)
25/20 Calorie Row OR Bike
25 Wallballs (Rx 9/6kg)
25m Bear Crawl
25 Situps

Break every 2 minutes and perform 25 DU or 40 SU 

Time Cap 24 Minutes

Nybörjarpass

WoD#1

3 Rounds of
8 OH Squats @ low weights (or stick)
Rest 60 s between rounds

WoD#2:

2 rounds for time of:

30 KB Swings (Rx 24/16kg)
30/24 Calorie Row OR Bike
30 Wallballs (Rx 9/6kg)
30m Bear Crawl
30 Situps

Break every 2 minutes and perform 15 DU or 30 SU 

Time Cap 20 Minutes

Söndag 22 april 2018

WoD#1
4 minute Tabata: Double Unders OR Single Unders

WoD#2

For time, of:
25 Power Cleans @ 50% 1RM (Rx 60/40kg)
25 toes-to-bar
25 Boxjumps (Rx 60/50cm)
25 pull-ups
25 Thrusters @ 50% 1RM (Rx 60/40kg)
25 pull-ups
25 Boxjumps
25 toes-to-bar
25 Power Cleans

Time Cap 25 Minutes

Nybörjarpass

WoD#1
4 minute Tabata Single Unders OR Double Unders

WoD#2

For time, of:
20 Power Cleans @ (20-40kg)
20 V Ups
20 Boxjumps (Rx 30-45cm)
20 Ring Rows
20 Thrusters @ 50% 1RM (Rx 20-40kg)
20 Ring Rows
20 Boxjumps
20 V Ups
20 Power Cleans

Time Cap 20 Minutes

Familjpass

1. Warm Up/Lek

2. Hang Clean teknk

3. Pair WoD: UGOIGO Share (Swap every 5 reps)

Lördag 21 april 2018

WoD #1:

In Teams of 3 : 200m Tyre Flips

WoD#2:
18 Min AMRAP
2 Rope Climbs OR 4 Down and Ups
10 GHD Situps
10 Broad Jumps (Rx 180/150cm) 
10 KB or Dumbell Pushpress (5 each arm) (Rx 24/16kg/22,5/15kg)
30 DU OR 60 SU

Nybörjarpass

WoD #1:

In Teams of 3: 200m Tyre Flips

WoD#2
15 Min AMRAP
2 Down and Ups Or 1 Rope Climb
8 GHD Situps to Parallel OR 10 Wtd BF Situps (9/6kg Med ball)
8 Broad Jumps (Rx 100-150cm) 
8 KB or Dumbell Pushpress (4 each arm) (Rx 4-16kg)
40 SU or 20 DU

 

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