DAGENS WOD

Workout of the Day

Måndag 25/5

CrossFit
Murph
For time:
1 mile Run (1,6km) 100 Pull-ups
200 Push-ups
300 Air squat
1 mile Run

OR
For time:
Buy in: 1 mile Run (1,6km)
10 rounds for time:
10 Pull-ups
20 Push-ups
30 Air squats
Buy out: 1 mile Run

Time cap = 50 min

Rx: Alone / Fitness: in teams of 2 / Rx+ with weight vest #wodcrossfitväxjö
...

55 2

Söndag 24/5

CrossFit:
Partner workout
In pairs – You Go I Go style
15 min AMRAP:

12 Wallball, 9/6kg
8 Hang clean & jerks, 25-60kg
4 Strict pull ups / Strict C2B / Eccentric pull ups – Rest 3 min –

15 min AMRAP:
12 Box jump overs, 50/60
8 Front squats, 25-60kg
4 Pike push-up / Strict HSPU / 2x Push-ups HSPU / 2x Push-ups / Kneeling

Competitors+
For quality:
50 GHD Sit-ups
50 GHD Back extensions
#wodcrossfitväxjö
...

44 0

Lördag 23/5

Weightlifting / Strength:
Sumo Deadlift
Build up to a heavy technical set of 5

CrossFit:
Every 3 minutes for 5 rounds:
16 Alt DB Lunges (DBs in front rack)
8 DB Box step overs, 24/20in
4 Devil press
*Use 2x DB at 7.5-22,5 kg. #wodcrossfitväxjö
...

39 1

Fredag 22/5 Team of 2
Buy in 360m run both
Then share anyhow

50 cluster 25/35kg
50 pullups
50 T2B
50 Wallballs

40 cluster 30/40kg
40 DB snatch
40 DB STOH
40 DB lunges

30 cluster 35/50
30 boxjump over
30 burpees
30 pushups
20 cluster 40/55kg
20 HSPU
20 Power clean
20m HSW (10 wall climb)

10 cluster 45/60kg
10 slamball clean
10 slamball squat
10 slamball over shoulder

Buy out 360m run both #wodcrossfitväxjö
...

54 0

Conditioning:
5 rounds for time:
5 thrusters 1. 25/35 2. 30/40 3. 35/45
400m Run
30 Air squats / Pistol squats
20 Sit-ups
10 Push-ups / Clapping push-ups / Kneeling push-ups
Time cap = 30 minutes #wodcrossfitväxjö
Accessory:
3 rounds with a running clock:
45 sec Max reps Strict press 45 sec Max reps Bent over row 45 sec Max reps Biceps curls 45 sec Rest
*Use an empty barbell
...

61 1

Onsdag 20/5

Weightlifting/Strength:
Hang Power Clean
Find your daily 2RM Crossfit
The Chief
5 x 3 min 1 min rest

3 PC
6 Push ups
9 Air squat
1. 30/40kg
2. 35/50kg
3. 42,5/60kg
#wodcrossfitväxjö
...

48 0

Tisdag 18/5 Gymnastics:
Gymnastics Strength:
9 min EMOM:
Min 1: 8-15 Ring dips / Box dips / Leg assisted
Min 2: 30-50 sec Plank hold on elbows / Hollow hold
Min 3: 10-20 Ring rows *Use false grip if possible / strict pull ups

Gymnastics Skill Development:
1. 10 Jump to hollow
2. 2x 5 Kip swings
3. 2x 5 Pull-up initiations
4. 2×3-5 Kipping pull-ups

CrossFit:
4 x 3 min on – 1 min off (alternating A and B): A)
AMRAP
2-4-6-8-10-12-14...
Burpees to plate
Pull-ups / Jumping pull-ups

B) AMRAP
2-4-6-8-10-12-14...
Air squats
DB Snatch (alternating) *Use 1x DB at 7.5-22.5kg #wodcrossfitväxjö
...

48 0

Måndag 18/5

Weightlifting/Strength:
Back Squat
4 sets of 2 reps at 70-80% *Build to a heavy double and then use the same weight across all sets

CrossFit:
14 min AMRAP:
7 Box jump over, 50/60
7 Push-ups / HSPU / Kneeling push-ups
7 KB swings (American), 16-28kg
7 Wallballs, 6-9kg

#wodcrossfitväxjö
...

52 0

Söndag 17/5

Weightlifting / Strength:
Find your daily max in the Turkish get-up 2x2
Crossfit
2 Rounds for time
10 Bob
12 Thrusters
10 Bob
12 Power snatch
10 Bob
12 Push jerk
10 Bob
12 Hang squat Clean
10 Bob
12 Ohs
Time cap 26 min
1. 25/40kg
2. 30/45kg
3. 35/50kg
#wodcrossfitväxjö
...

48 0