Tisdag 26 mars 2019

WoD#1

EOMOTM
5-4-3-2-1 Touch and Go Squat Cleans @ 60-70-80-90-100% 1RM

WoD#2
21-15-9
Hang Power Cleans @ (Rx 50/35kg) 
V Ups

WoD#3

EOMOTM 10 Minutes (5 Rounds)
Minute 1: Max Strict HSPU
Minute 2: 15-20 Jumping Airsquats

Nybörjarepass

WoD#1
4-4-4-4 Touch and Go Power Cleans @ Start at 20-30kg and increase weight each round if able

WoD#2
15-12-9
KB Swings (8-24kg)
V Ups
Back Extensions

WoD#3

EOMOTM 8 Minutes (4 Rounds)
Minute 1: 12-15 Hand Release Pushups
Minute 2: 12-15 Jumping Airsquats

Seniorpass

WoD#1
10 minutes Hang Power Clean Teknik

WoD#2
4 ROUNDS OF:
10 Hang Cleans (15-30kg)
10 V Ups OR Situps

WoD#3

EOMOTM 8 Minutes (4 Rounds)
Minute 1: 30s Plankan
Minute 2: 30s Jägare sit

 

 

Måndag 25 mars 2019

WoD#1

5-5-5 Weighted Ring Dips @ 50-60% 1RM (OR Strict or Negatives)
Rest 90s between sets

WoD#2

3 Rounds for Time:
Run 400m
15 Pullups
12 Front Squats @ 50% 1RM (Rx 60/40kg)
9 Shoulder to Overhead (Rx 60/40kg)

Time Cap 18 minutes

WoD#3
Bring Sally Up Pushups
(2cm from the floor in the bottom position)
Scaled: Rest on Floor in bottom position

Nybörjarpass

WoD#1

5-5-5 Ring Dips - Strict or Negatives

WoD#2

3 Rounds for Time:
Run 300m
10 Pullups OR Ring Rows
10 Front Squats (15-40kg)
10 Push Press (15-40kg)

Time Cap 15 minutes

Söndag 24 mars 2019

WoD#1

3-3-3-3-3 Power Snatch (Touch and Go).
Start light ca 30-40% IRM and build to a heavy last set (as long as teknik is good) ca 80-85% 1RM
Rest 60-90s between sets

WoD#2
18 Min AMRAP
2 Rope Climbs (OR 4 Down and Ups)
10 Situps
30 Double Unders (OR 60 Single Unders)

Nybörjarpass

WoD#1

Power Snatch Teknik with low weights ca 15 minutes

WoD#2
15 Min AMRAP
1 Rope Climbs OR 2 Down and Ups
8 Situps
20 Double Unders OR 40 Single Unders

Familjepass

WoD#1

Bring Sally Up Pushups (Scale to Knees)
(On Down rest on Stomach/Chest)

WoD#2: Par WoD: Share 
Cash In: 6x100m run in relay (3 times each)
40 Air squats (partner holds pull-up hang on bar or rings)
40 sit-ups: (partner holds side plank)
40 Ring Rows (partner holds jagarställning)
20 Synched Burpees
Cash Out: 6x100m run in relay

Lördag 23 mars 2019

WoD#1

3 Rounds of Max Strict Pullups
Rest 90s between rounds

WoD #2:

17 Min AMRAP Ladder 1-2-3-4-5-6...Reps
Handrelease Pushups
KB or DB Clean and Jerks (Rx 24/16 or 22,5/15kg)
OH Walking Lunge Steps (Rx 15/10 Kg)
Toes 2 Bar 

Team Nybörjarpass

Par WoD: Share

Cash In: 40 Burpees
60 Pushups (partner holds pull-up hang)
60 Sit-ups: (partner holds side plank)
60 SDHP with KB (12-24kg) (Partner holds Slamball 20-40kg)
60 Box jumps (Partner Holds Jägarställning)
Cash Out: 40 Burpees


Time Cap 25 minutes

Fredag 22 mars 2019

Team Friday:

WoD#1: Par WoD

Cash In: 200m run in relay (3 times each)
60 Push Press (partner holds pull-up hang) @ 50% 1RM OHS (Rx 45/30kg) 
60 GHD sit-ups: (partner holds side plank)
60 Deadlifts (Rx 80/50kg) (Partner holds Slamball 50/30kg Rx)
60 Wtd Box Stepups (Rx 24/16kg KB or 22,5/15kg DB) (Partner Holds Handstand)
Cash Out: 40 Synchronized bar facing burpees


Time Cap 30 minutes

Seniorpass

WoD#1

5-5-5 Bench Press
(Start at low weight and increase weight if technique is good)
Rest 1 minute between sets

WoD#2
5 Rounds for Time:
8 Sumo Deadlift Highpulls with KB
8 Burpees
30s Plankan
8 Pushpress OR Shoulder Press
Time Cap 16 minutes

 

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