DAGENS WOD

Workout of the Day

12/2

Team fredag💪

Wod
10 rounds
2 T2B/Knee raises
2 pullups/ring rows
1 C2b/ pullups/ jumping pullups
5 Deadlift

50 burpees over bar
50 hang cluster
50 HR pushups
50 DB hang split snatch
50 Front rack lunges
60/42,5kg
22,5/15 kg

Amrap
( At same time )

Partner 1 Partner 2
10 cal Machoman
Machoman 10 cal
10 cal Machoman
Osv……..

Machoman
3 Power clean
3 front squat
3 jerks
45/65 kg

Time cap 43 min

11/2

Emom
16min
1. 8-10 barbell roll out
2. 8-10 barbell row
3. 45 sec planka
4. 6-8 front rack lunges

Wod
14.4

14 min AMRAP
60 cal row
50 TTB
40 Wall balls, 9/6kg
30 Cleans, 60/40kg
20 Ring muscle ups / Burpees pullups

10/2

Mobility
45 sek/leg pigeon stretch
45sek/side threading the needle

Weightlifting / Strength:
Push Press
1. 3 sets of 5 reps at 50-60% of most recent 1RM jerk,

Power Jerk
1. 3 sets of 5 reps at 65-75% of most recent 1RM jerk,

Wod
5 Rounds

12 Thruster 42.5/30kg
12 weighted sit-ups
50 Du / 120Su

Time cap 15min

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