Måndag 16 juli 2018

WoD#1
3 Rounds of:
5 Deadlifts @ 70% 1RM
Rest 20s
5 High Box Jumps 

Rest 60s between rounds

WoD#2:
Every Minute on the Minute 16 minutes 
Even Minutes: First: 6 Burpees
Rest of Minute: Max Number of Kettlebell Swings (Rx 24/16kg)
(Goal: Try and do the same number of Kettlebell Swings each minute)
Odd Minutes: First: 30 Double Unders OR 50 Single Unders OR 30 Mountain Climbers
Rest of Minute: Max number of V Ups
(Goal: Try and do the same number of V Ups each minute)

Nybörjarpass

WoD#1

5-5-5 Deadlifts @ Medium weights

Rest 60-90s between rounds

WoD#2:
Every Minute on the Minute 14 minutes 
Even Minutes: First: 5 Burpees
Rest of Minute: Max Number of Kettlebell Swings (8-16kg)
(Goal: Try and do the same number of Kettlebell Swings each minute)
Odd Minutes: First: 20 Double Unders OR 40 Single Unders OR 30 Mountain Climbers
Rest of Minute: Max number of Situps
(Goal: Try and do the same number of Situps each minute)

Söndag 15 juli 2018

WoD #1 

5-5-5-5-5 Front Squats @ 40-50-60-70-80% 1RM Front Squat
Rest 60-90s between sets

WoD#2:

Fight Gone Bad

Three rounds of:

1 min Wall Ball (Rx 9/6 kg, 3 m)
1 min Sumo Deadlift High-Pull (Rx 35/25 kg)
1 min Box Jump (Rx 50 cm)
1 min Push Press (Rx 35/25 kg)
1 min Row (Calories)
1 min Rest 

Poäng ges för varje rep förutom i rodd där poäng ges för kalorier. Klockan stannas inte mellan stationerna. 

Nybörjare

WoD #1 

5-5-5 Front Squats @ Increasing Weights
Start light and increase weights each round
Rest 60-90s between sets

WoD#2:

Three rounds of:

1 min Wall Ball (4-6kg)
1 min Box Jump (30-45cm)
1 min Push Press (10-25kg)
1 min Row (Calories)
1 min Rest 

Poäng ges för varje rep förutom i rodd där poäng ges för kalorier. Klockan stannas inte mellan stationerna.

Lördag 14 juli 2018

WoD#1
1 Hang Power Clean + 1 Power Clean + 1 Squat Clean (Touch and Go) @ 40-50-60-70-80% 1RM
Rest 60s between Rounds

WoD#2

6 Rounds for Time:

5 Tyre Flips
10 Situps
20m Sled Push (Rx 60/40kg)
30m Bear Crawl
40m Farmers Carry (Rx 2x24/ 2x16kg KB)
100m Run (back to tyres)

Nybörjarpass

WoD#1

5 Rounds:
1 Hang Power Clean + 1 Power Clean + 1 Front Squat (start with 15-20kg bar and build up if able)
Rest 60s between Rounds

WoD#2

5 Rounds for Time:

5 Tyre Flips
10 Situpsups
20m Sled Push (20-40kg)
30m Bear Crawl
40m Farmers Carry (2x8-24kg KB)
100m Run (back to tyres)

Fredag 13 juli 2018

Team Friday

Pair WoD#1
Burden Run
Run 1500m together with 1 Sandbag

Pair WoD#2 
Share. 1 Works/1Rests

100 Wallballs (Rx 9/6kg)
90 Kettlebell Swings (Rx 32/24kg)
80 Box Jumpovers (Rx 60/50cm)
70 Sumo Deadlift Highpulls (Rx 40/30kg)
60 Cal Row or Bike
50 Pushups
40 Front Squats (Rx 40/30kg)

Time Cap: 25 minutes

Torsdag 12 juli 2018

WoD#1

3-3-3-3-3-3 Thrusters @ Increasing Weights
Start light (around 40% 1RM Thruster) and build up to find 3RM or a Today's "Heavy" 3RM
Rest 60-90s between rounds

WoD#2

Every minute, on the minute, for 16 minutes (4 Rounds):
Minute 1 – Row 15/12 Calories OR Bike
Minute 2 – 20 Hand Release Pushups
Minute 3 – 12 Front Rack Lunges (6 per leg)  (Rx 50/35kg)
Minute 4 - 12 Wtd GHD Situps (9/6kg)

Nybörjarpass

WoD#1

5-5-5 Thrusters @ Increasing Weights
Start light (15-30kg) and build up to a medium heavy set of 5 
Rest 60-90s between rounds

WoD#2

Every minute, on the minute, for 12 minutes (3 Rounds):
Minute 1 – Row 12/10 Calories
Minute 2 – 15 Hand Release Pushups
Minute 3 – 12 Front Rack Lunges (5 per leg)  (Rx 15-30kg)
Minute 4 - 12 GHD Situps or Wtd Situps (5-15kg)

 

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