DAGENS WOD

Workout of the Day

Team söndag💪

Wod
Time cap 43 min

9 Rounds ( Each )
6 Push Jerk
6 Burpees over bar
60/45kg

7 Rounds ( Each )
5 DL
5 HPC
5 FS
60/45kg

5 Rounds ( Each )
4 Kb-swing
4 Goblet squat
4 push ups on kb
4 Burpees over kb
24/16kg

Amrap ( Share anyhow ) allt ute
2X200m Run
20 Box jump
20 Jumping Lunges
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5 0

Lördag 27/2

Strength
Sumo DL
6-6-4-4-2-2
Increase weight, 1 min rest between set
Drop down to 80% of 2daily RM
5min Emom 4 reps

Wod
Amrap 14 min

40 Du / 80 Su
20 Box jump over
10 Power Snatch
5 OHS
45/35kg
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30 0

Team fredag😉

Wod
Time cap 43 min

22-16-10 ( Share anyhow )
Cal
burpee Box jump

20 Rounds ( you go i go )
1 Clean & Jerk + 1 Push Jerk + 2 Lunges
3 Lateral Burpees
45/65kg

20 Rounds ( you go i go )
3 Power Clean
6 KB-Swing
70/50kg
24/16kg

22-16-10 ( Share anyhow )
Cal
Single arm Devilpress
22,5/15kg

Amrap ( Share anyhow )

40 Wb
20 Ttb
40 V-ups
20 Db- Snatch
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40 0

Torsdag 25/2

Mobility
45 sek / leg standing hamstring stretch
45 sek / leg standing quad stretch

Wod
Time cap 30 min

10 cal

10 cal
20 Burpees to plate

10 cal
20 Burpees to plate
40 DB Snatch

10 cal
20 Burpees to plate
40 Db push press
80 Lunges

10 cal
20 Burpees to plate
40 Db hang Power Clean
80 Air squat
160 Du / 320 Su

Core burner
3 Rounds
10 Hand to footcrunch
10 V-ups
10 Roman twist
10 side plank reach through
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42 0

Onsdag 24/2

Mobility

45sek / side Kneeling lunge stretch
45sek / side piriformis stretch

Strength
5 Rounds
10 Front rack lunges ( bar )
30 sek Db Wall sit
Increase weight on bar every round

Wod
Time cap 16min
15 Thrusters 45/35kg
200M Ski / Row / x2 Bike
20 Thrusters 40/30kg
400M Ski / Row / x2 Bike
30 Thrusters 35/25kg
800M Ski / Row / x2 Bike
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36 0

Tisdag 23/2

Mobility
1 min wrist stretches on floor
1 min squat stretch

Strenght Front squat from ground
Emom 12 min

Min 1,2,3 8 reps
Min 4,5,6 6 reps
Min 7,8,9 4 reps
Min 10,11,12 2 reps

Increase weight after min 3,6,9

Wod 18 min amrap
16/14 cal
8/8 DB hang clean & jerk
16 box jump overs

22,5/15 kg
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37 0

Måndag 22/2

Mobility

45 sek / leg knee to chest stretch
45 se / arm tricep stretch against Wall

Strength Emom 12 min
1. 6-8 Dumbell bench press om Box
2. 10-12 Box step up w Db
3. 6-8 Bent over row w Db

Wod
4 Rounds of 3 min

8 pullups / push ups
8 T2b / V ups
8 Power Clean
8 Shoulder to overhead
Remaining Time max Burpees over bar

RX 45/30kg
90 sek rest between set
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38 0

Lördag 20/2

Strength
Complex
1 Power Clean
4 Front squat
1 Push Jerk
Every 90 sek in 12 min ( 8 Rounds ) Increase weighted

Wod
4 min Amrap
10 Burpees
14 KB swing
24/16kg

1 min rest

4 min Amrap
8 Box jump over
12 Pullups / Ringrows

1 min rest

8 min Amrap
10 Burpees
14 KB swing
8 Box jump over
12 Pullups
24/16kg
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40 0

Team fredag!

Wod( Share anyhow )
Min 0-10
10 Squat Box jump
16 push press 50/35kg
20 Ohs 50/35kg
26 cal

Min 11-21 ( Share anyhow )
10 Burpees. Box jump
16 Clean & Jerk 60/45kg
20 Font rack Lunges 60/45kg
26 cal

Min 22-32 ( you go i go )
20 Du
1 Bear Complex 60/45kg
( 1 pc + 1 fs + 1 push press + 1 back squat + 1 btn push press )

Min 33-43 ( you go i go )
6 Kb Snatch 24/16kg
6 Goblet squat
6 pullups
6 Hspu
#wodcrossfitväxjö
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43 0