Lördag 27 april 2019

WoD#1:

Back Squat
5-4-3-2-1-1 @ 50-60-70-80-90-100% 1RM
Rest 60-90s between sets
Time Cap 12 minutes

WoD#2
"Buy In" 5 Wall Climbs
5 Rounds 
10 Push Press (Rx 50/35kg)
10 Box Jumps (Rx 60/50cm)
10 Front Squats (Rx 50/35kg)
10 GHD Situps or Weighted Butterfly Situps 
"Buy Out" 5 Wall Climbs

Time Cap 20 minutes

Nybörjare Teampass

Par Wod: Share

Cash In: Run "Skogsrundan" together 
Then: 
50 Slamballs (10-30kg)
50 Partner situps with Ball (4-6kg) OBS: Both do 50 (25 with and 25 without ball) 
50 Power Cleans (15-40kg)
50 OH Walking Lunge Steps (5-15 kg)
Cash Out: Run "Skogsrundan" together 

Time Cap 25 minutes

Söndag 30 december 2018

WoD #1:

5-4-3-2-1-1 "Touch and Go" Squat or Power Snatch @ 50-60-70-80-90-100% 1RM
Rest 60s between Sets

WoD#2

17 Min AMRAP: Ladder 1-2-3-4-5-6-7-8.... Reps
Clean and Jerk @ 60% 1RM (Rx 60/40kg)
GHD Situps (OR BF Situps with Medicine Ball)
Broad Jumps (Rx 180/150cm)
Ring Dips

Nybörjarpass

WoD #1:

Clean and Jerk Teknik (ca 15 minutes)

WoD#2

15 Min AMRAP: Ladder 1-2-3-4-5-6-7-8.... Reps
Clean and Jerk (15-40kg)
GHD Situps OR BF Situps with Medicine Ball
Broad Jumps (100-150cm)
Ring Dips

Familjepass

WoD #1:

Hang Clean Teknik (ca 10 minutes)

WoD#2

15 Min AMRAP: Ladder 1-2-3-4-5-6-7-8.... Reps
Hang Clean (6-15kg)
Situps
Broad Jumps (1m)
Push Up

Lördag 29 december 2018

WoD#1
5-4-3-2-1 Shoulder Press@
50-60-70-80-90% 1RM Shoulder Press
Rest 60-90s between sets

WoD#2
Fran

21-15-9 reps, for time:

Thrusters @ 40% 1RM (Rx 43/29 kg)
Pull-ups

Time Cap 12 minutes

WoD#3
8 Minute Tabata
Alternate between Situps and Push ups

Nybörjare Teampass

For Time

Cash In:
10 Synchronised Bar Facing Burpees (Same Bar, both Athletes do 10 Burpees at the same time)

Then:
12 Rounds (6 Rounds each) of: 
3 Hang Cleans (15-40kg)
6 Push Press 
Swap after each round.

Then:
12 Rounds (6 each)
3
 Slamballs Over shoulder (10-30kg)
6 Pushups on Slamball

Cash Out: 
20 Partner Situps

Fredag 28 december 2018

Pair WoD:

For Time

Cash In:
20 Synchronised Bar Facing Burpees (Same Bar, both Athletes do 20 Burpees at the same time)

Then:
12 Rounds (6 Rounds each) of: 
3 Hang Cleans (Rx 60/40kg)
6 Push Press 
9 Front Squats 
Swap after each round.

Then:
12 Rounds (6 each)
3 Clusters with Slamball (Rx 50/30kg)
6 Slamballs Over shoulders
9 Pushups on Slamball

Cash Out:
20 Synchronised Toes 2 Bar (20 each)

Seniorpass

WoD #1:

6 min Tabata
Alternate between Goblet Squats and KB Push Press

WoD #2:

16 Minute AMRAP

8 Hang Cleans
8 Box Stepups
8 Cal row
8 Knee Raises

 

Torsdag 27 December 2018

WoD #1:

4 min Tabata
Pistol Squats or Reverse Weighted Lunges (Rx 24/16kg) Alternating Legs

WoD #2:

25 Minute AMRAP

3 Rounds of "Macho Man"
20 Box Jumps
20 Burpees
3 Rounds of "Macho Man"
20 Toes2Bar OR V Ups
20 Burpee Box Jumpovers

* Macho Man (Rx 50/35kg)
3 Power Cleans
3 Front Squats
3 STOH

Nybörjarpass

WoD #1:

4 min Tabata
Pistol Squats or Reverse Weighted Lunges (8-16kg) Alternating Legs

WoD #2:

17 Minute AMRAP

3 Power Cleans
12 Box Jumps
3 Power Cleans
12 Burpees
3 Power Cleans
12 Toes2Bar OR V Ups

 

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