DAGENS WOD
Workout of the Day
Lördag 26/9
Warm up
Weightlifting / Strength:
Snatch + OHS
1. Find a daily max in the complex (2+1) DnG on the 2 snatches 2. Drop down to 80-90% and perform a 5 min EMOM of 1+1
WOD:
12 min AMRAP:
8 TTB
40 DU / 100 Single unders
2 Snatches (anyhow) 25-60kg
4 Ohs 25-60kg
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Torsdag 24/9
3x8 min Amrap 2 min rest between A,B,C
A)
800m Run
Amrap 2-4-6-8.....
Box jump
Hspu / Hr pushups
B)
1200m row / ski
Amrap 2-4-6-8......
Sa Db Devilpress 22,5-15kg
Sa Db Thrusters. 22,5-15kg
C)
50 Burpees
Amrap 2-4-6-8.....
Wb
Sit-ups
Core burner
2 Rounds
10 one legs v-ups
8 V-ups
6 straddle V-snaps
4 russian V-ups
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Onsdag 23/9
Gymnastics Skill Development:
Butterfly Pull-ups
5-10 Jump to hollow
3 x 5 Basic swings
3 x 3-5 Kipping pull-ups
3-5 Negative Butterfly pull-ups
2 x10 Butterfly rhythm drill *10 reps each leg
1 to 5 Butterfly pull-ups
For members who can’t perform butterfly pull-ups yet go to the specific movement prep to get the kipping pull up development
WOD:
24-18-12-6:
KB Swings (American), 16-24kg
Push press 45/35kg
Box jump overs, / Step overs 60/50
Time cap = 15 minutes
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Tisdag 22/9
Strength:
Back Squat
1. Every 90 seconds for 5 rounds: build to today’s heavy 2RM First rep with 3 sec pause in the bottom position
2. Drop down to 80-90% and complete 5 singles without the pause
WOD:
Every 3 min for 5 rounds:
30 DU / Single unders
6 HSPU / strict HSPU / Pike Push-ups / Push-ups (kneeling)
9 DB Hang power cleans, 2×7.5-20kg
12 DB Front rack lunge, 2×7.5-20kg
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Måndag 21/9
Weightlifting/Strength:
Power Clean + Hang Clean + Split Jerk
1. Every 2 min for 6 rounds: 1+1+1 building in weight
2. Drop down to 80-90% and do 3 sets of 3 reps of weakest lift
Wod
” Friendly Fran ”
3 Rounds
21 Thrusters
21 Ctb / Pullups / Ringrows
1. 35/25 kg
2. 42,5/35 kg
3. 52/39 kg (Games)
Time cap 12 min
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Team söndag😉
Wod
Amrap
60 box jump over
50 Clean & Jerk
400m Farmer/front rack carry, 2xDBs
30 TTb
20 Devilpress
100 DU / 300 SU
5 Burpees Pullups / Burpees BMU
Time cap 42min
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Team fredag😎
Wod
Share snyhow
100 Hang Snatch 40/30kg
70 Burpees over bar
50 cal
Yo go I go
40 Complex 50/35kg Adv 60/45
( 1 Pc + 2 FR Lunges + 1 Stoh )
4 Rounds (share any how)
16 Kb-swing 32/24kg
14 Ctb / pullups / ringrows
12 Thrusters 50/35kg
Amrap
20 Kb Ohs
10 Set 2 Squat Clean + 3 burpees over bar 60/40kg
20 Hspu
20 Wb
Time cap 43 min
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Torsdag 17/9
Wod
In 10 min Window complete
4 Rounds
400m Row
8-10 burpees over row
In 10 min Window complete
3 Rounds
18 Db Power Clean 2x 22,5 / 15kg
15 Db front squat 2x 22,5 / 15kg
12 Db push Jerk 2x 22,5 / 15kg
In 10 min Window complete
2 Rounds
16 Wb
10 pullups
16 kb swing
10 Bj
16 Kb snatch
16 TTb / knee raises
Core burner
3 Rounds
20 st one leg V-ups
20 st sit-ups
20 sek plank
20 sek plank with leg lift
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