Torsdag 22 augusti 2019

WOD#1 "Go Johnny Go"

25 Min AMRAP

200m Run 

15 Wallballs   (Rx 9/6kg) Scaled: 12 WB (6/4kg)

8 Pullups  (Advanced: 10 Pullups, Scaled: Jumping c2Bar OR Jumping Pullups)

5 HSPU
(Advanced: 5 Strict HSPU, Scaled: 5 Piked Pushups - feet on floor or Box)

Goal: 7+ Rounds

Extra Credit

2-4 minutes on Each

Lat Smash   (ea/s) 

Rotator Cuff Smash & Floss       (ea/s)

Banded Overhead Distraction  (ea/s)

Nybörjarpass

WOD#1 "Go Johnny Go"

20 Min AMRAP

200m Run 

12 Wallballs   (6/4kg)

10 Jumping Pullups)

8 Box Pushups

Onsdag 21 augusti 2019

WoD#1: 

Within 15 minutes.
Build up to a heavy set of 1.1.1 Power Clean (3 Power Cleans with exactly 10 sec rest between)
* Rest 90-120s between sets.

(Alternative: 5 sets of 5 Power Cleans @ lighter to medium weights)

WoD#2 "Event Horizon"

4 Rounds of:

10 Power Cleans (Rx 52,5/35Kg  Advanced: 60/42,5kg)

10 Burpee Over Bar

Then:

Buyout :30 TTB (Toes2Bar) Advanced: 40 TTB, Scaled: 40 Knee Raises

Time Cap 15 minutes
Goal: Under 12 minutes

Extra Credit

2:00 Jog

2:00-4:00 Glute Smash & Floss (ea/s)

2:00 Jog

2:00-4:00 Psoas Smash (ea/s)

2:00 Jog

2:00-4:00 Pigeon (ea/s)

Tisdag 20 augusti 2019

WoD#1
Handstand Practice
Against wall/Freestanding/Feet on Box

10 min Time Cap

WoD#2 "Hoover Dam" 30 Minutes
3 Rounds in Pairs (Share)

2:00 Row

Rest 30 sec

2:00 Airbike/Ski OR Burpees

    Rest 30 sec

2:00 Box Jumps (60/50cm) (Advanced: 75/60cm/Scaled: Box Stepups)

    Rest 30 sec

2:00 Russian KbS (24/16kg) (Advanced: 32/24kg)

    Rest 30 sec
Goal: 500+ Reps

Extra Credit

4 Rounds for Quality

12 Single Leg Glute Bridges (ea/s)

12 Side Plank Clamshells (ea/s)

12 Banded External Shoulder Rotations (ea/s)

Nybörjarpass

WoD#1
Handstand Practice
Against wall/Feet on Box OR Piked Plank

10 min Time Cap

WoD#2 "Hoover Dam" 20 Minutes
2 Rounds

2:00 Row

Rest 30 sec

2:00 Airbike/Ski OR Bodybuilders

    Rest 30 sec

2:00 Box Stepups (30-45cm)

    Rest 30 sec

2:00 Russian KbS (8-16kg)

    Rest 30 sec

Seniorpass

WoD#1
Accumulate: 2 minute "Plankan" + 1 minute sideplank per side
(Kan delas upp)

10 min Time Cap

WoD#2 "Hoover Dam" 18 Minutes
3 Rounds

1:00 Row

Rest 30 sec

1:00 Airbike/Ski OR Bodybuilders

    Rest 30 sec

1:00 Box Stepups (30-45cm)

    Rest 30 sec

1:00 Russian KbS (4-12kg)

    Rest 30 sec

Måndag 19 augusti 2019

WoD#1: 
3-3-3-3 Strict Press
Build up to a heavy set
* Rest 90-120s between sets.

(Alternative: 8-8-8-8 @ lighter to medium weights)

WoD#2 "Lockout"

4 Rounds for total reps of:

1 Set Unbroken Kipping Pullups   Scaled: Ring Rows or Banded Pullups
1 Set Unbroken Ring Dips Scaled: Pushups

75 Doubleunders Scale: 50 DU OR 150 SU

Rest 2:00

Advanced: Unbroken Ring MU + 100 DU
Time Cap: 15 minutes

Extra Credit

2-4 minutes of Each

Calf Smash  (ea/s)

Classic Calf Stretch (ea/s)

Pec Smash   (ea/s)

Banded Lateral Opener  (ea/s)

 

Söndag 18 augusti 2019

WoD#1: 
Within 12 minutes build to a heavy set of:
3 Front Squats
* Start light and rest 60-90s between sets.

(Alternative: 5x5 Front squats @ medium weights)

WoD#2 "Sonny & Cher"
16 Min AMRAP in Pairs: Share

40  Power Cleans  (Rx 42,5/30kg, Advanced: 50/35kg)

20 Synch. Burpees

40 Thrusters  (Rx 42,5/30kg, Advanced: 50/35kg)

20 Synch. Burpees

Extra Credit: 3 Rounds

Glute & Hamstring

15 Romanian Deadlifts

15 Glute Bridges (w/ Heavy Kb)

20 Banded Hamstring Curls

Nybörjarpass

WoD#1: 

5x5 Front squats @ light to medium weights
Rest 1 minute between rounds
Time Cap 12 minutes

WoD#2 "Sonny & Cher"
14 Min AMRAP in Pairs: Share

20  Hang Power Cleans (25/15kg)

10 Synch. Bodybuilders

20 Thrusters  (25/15kg)

10 Synch. Bodybuilders

Kids Pass

Warmup:

Huddle Game

All but one person gets into a "huddle" with over each other's shoulders. The one chosen person outside of the huddle is "it".  Choose one person in the huddle to be the "target" of the person that is "it". The group must do all they can to protect the "target".
5 Bodybuilders "straff"

WoD#1
Rope climb Teknik then:
5 Rounds of:
1 Rope Climb (alt. 2 Down and Ups)
8 situps

WoD#2

12 Min AMRAP in Pairs: Share

20 Russian KB Swings (4-12kg)

10 Synch. Bodybuilders

20 Pushpress (6-15kg)

10 Synch. Bodybuilders



 

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