Torsdag 18 april 2019

 

WoD#1

"DT"

5 Rounds of

12 Deadlifts
9 Hang Cleans
6 Shoulder to Overhead (Push Jerk OR Push Press OR Split Jerk)
Same Weight on Bar. Medium to Heavy ca 70% 1RM Push Press - (Rx 70/50KG)
Time Cap 15 minutes

WoD#2:
In Teams of 2
5 Rounds of:
Run 200m together
8 Partner Tyre Flips (Both help to lift tyre)
8 Synchronised Pushups
Time Cap 15 minutes

Nybörjarpass
WoD #1

4 Rounds of

12 Deadlifts
9 Hang Cleans
6 Push Press
Same Weight on Bar. Medium weight. (15-40KG)
Time Cap 12 minutes

WoD#2:
In Teams of 2
4 Rounds of:
Run 200m together
8 Partner Tyre Flips (Both help to lift tyre)
8 Synchronised Pushups
Time Cap 12 minutes

Onsdag 17 april 2019

WoD#1

3 Rounds of: 
5 Bench Presses @ 75% 1RM
Rest 30s
5 Ring Rows
(OBS: As slow as possible especially on the downward phase. Body as parallel to the floor as possible. Heels up on a box if possible)
Rest 60s between rounds

WoD#2

For time:
Cash In: Run 400m
18-15-12-9 Reps of:
GHD Situps
Thrusters (Rx 42,5/30kg)
Russian KB Swings (Rx 32/24kg)
Cash Out: Run 400m
Time Cap 20 Minutes 

Nybörjarpass

WoD#1

3 Rounds of: 
5 Bench Presses @ Medium weights
Rest 30s
5 Ring Rows
(OBS: Slow especially on the downward phase)
Rest 60s between rounds

WoD#2

For time:
Cash In: Run 300m

15-12-9-6 Reps of:
GHD OR Weighted Situps
Thrusters (15-30kg)
Ryska KB Swings (12-24kg)

Cash Out: Run 300m
Time Cap 16 Minutes 

Tisdag 16 april 2019

 

WoD #1

3 Rounds of

5 Front Squats @ 75% 1RM
Rest 30s
50 Double Unders OR 100 Single Unders
Rest 60s between Rounds 

WoD#2:
Reverse Ladder
8-7-6-5-4-3-2-1 Reps of:
Handstand Pushups
Body Blasters OR Muscle Ups (Bar or Ring)
Weighted Box Stepups with One KB or DB (x 2, dvs 1 per leg) (Rx 32/20kg)

Time Cap 20 minutes

Nybörjarpass

WoD #1

5-5-5 Front Squats Start Light and Build up to Medium/Heavy Weight
Rest 60s between Rounds 

WoD#2:
Reverse Ladder
7-6-5-4-3-2-1 Reps of:
Handstand Pushups Or Shoulder to Overhead @ (15-40kg)
Body Blasters OR Burpee Box Jumpovers
Weighted Box Stepups x 2 (1 per leg) (8-20kg)

Time Cap 17 minutes

Seniorpass

WoD #1

Hang Clean Techniqe at low weights

WoD#2:
6 Rounds of:
8 Shoulder Press @ (6-20kg)
8 Knee Raises OR Situps
8 Weighted Box Stepups  (4 per leg) (4-12kg KB)

Måndag 15 april 2019

WoD

Filthy 50

50 Box jumps (Rx 60/50cm)
50 Jumping pull-ups
50 Kettlebell swings (Rx 16/12 kg)
50 steps Walking Lunges
50 Knees to elbows
50 Push press (Rx 20/15 kg)
50 Back extensions
50 Wall ball shots (Rx 9/6kg)
50 Burpees
50 Double unders

Time Cap 35 minutes

(OBS. RX is 50 reps Scale reps to, for example, 40 if needed) 

Söndag 14 april 2019

WoD #1

5 Rounds of

2 Turkish Getups @ 80% 1RM (1 per arm) (Rx 32/24kg)
Run 200m
Time Cap: 13minutes

WoD#2:
15 Min AMRAP

6 Chest2Bar/Pullups OR 6 Ring Rows
9 Pushpresses (Rx 35/25kg) 
12 Front Squats (Rx 35/25kg)

Nybörjarpass

WoD #1

2-2-2-2 Turkish Getups @ Start light (4-8kg) and increase only if technique is good.

WoD#2:
12 Min AMRAP

4 Pullups OR Ring Rows
6 Pushpresses (Rx 10-30kg) 
8 Front Squats (Rx 10-30kg)

Kidspass

WoD #1

2-2-2-2 Turkish Getups (0-8kg)

WoD#2:
3 Rounds
1 Min Row
1 Min Situps
1 Min Ryska KB Swings (4-12kg)
1 Min Hopprep

Rest 1 minute between rounds

 

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