Lördag 24 februari 2018

WoD#1 
4 minute Tabata: "Bottom to Bottom" Air Squats
The 10 seconds of rest each round is in the bottom of the air squat.

WoD#2
4-4-4-4-4 Back Squat @
40-50-60-70-80% 1RM

WoD#3
AMRAP 12 Minutes:
10 Deadlifts @ 50% 1RM (Rx 100/70 kg)
20 Wallballs (Rx 9/6kg)
30m Bear Crawl

Nybörjarpass

WoD#1
4-4-4-4 Back Squat @
40-50-60-70% 1RM

WoD#2
AMRAP 12 Minutes:
10 Deadlifts @ 50% 1RM (Rx 30-60 kg)
15 Wallballs (4-6kg)
20m Bear Crawl

Fredag 23 februari 2018

Pair WoD

Cash In: 40 Synchronised Burpees

Then: Share 10 Rounds of:
DT @ 70% 1RM STOH (Rx 70/50kg)
12 Deadlifts  
9 Hang Cleans
6 Shoulder to Overhead
and  Share 20 Rounds of:
Cindy
5 Pullups
10 Pushups
15 Airsquats
(OBS: Partner 1 does 1 round of DT while Partner 2 does 2 rounds of Cindy at the same time! Swap when both are finished. Share so both do 5 rounds of DT and 10 rounds of Cindy)

Buy Out: 40 Synchronised Partner Situps

Time Cap: 35 minutes

SeniorPass

WoD#1
5 Rounds of (6-20kg Bar)
8 Deadlifts
6 Hang Cleans
4 Push Press
Rest 30s between rounds

WoD#2
10 Rounds of:
3 Ring Rows OR 3 Pullups
6 Pushups
9 Airsquats

Torsdag 22 februari 2018

WoD#1

3-3-3-3-3 Squat Cleans (Touch and Go) @
40-50-60-70-80% 1RM Squat Clean

WoD#2
AMRAP 8 Minutes:
2 Power Snatch @ 60% 1RM Snatch (RX 50/35kg)
2 GHD Situps OR 2 Wtd Situps
4 Power Snatch
4 GHD Situps
6 Power Snatch
6 GHD Situps
And so on…8-10-12

WoD#3
For Time: 6 Rounds
10 Toes 2 Bar
10 Goblet Squats (Rx 24/16kg)
Time Cap 8 Minutes

Nybörjarpass

WoD#1
10 minutes Squat Clean Technique
Then:
3-3-3-3 Squat Cleans (Touch and Go) @
start at low weight and increase if technique allows.

WoD#2
AMRAP 10 Minutes:
2 Sumo Deadlift Highpulls (12-24kg Kettlebell)
2 GHD Situps OR Weighted Situps
4 SDHP
4 GHD Situps OR Weighted Situps
6 SDHP
6 GHD Situps OR Weighted Situps
And so on…8-10-12

Onsdag 21 februari 2018

WoD#1:
5 Rounds of:
1 Shoulder Press
1 Push Press
1 Push Jerk
1 Split Jerk @
50-60-70-80-90% 1RM Shoulder Press
(All without putting the bar down or on the rack)
Rest 60-90s between sets

WoD#2:
EMOTM
First: 30 DU/50 SU
Then AMRAP HSPU for rest of that minute (Alternative HR Pushups)
Repeat Every minute until you have completed 50 HSPU
Time Cap 10 minutes 

WoD#3:
EMOTM
First: 4 Burpees
Then AMRAP Pullups for rest of that minute (Alternative Ring Rows)
Repeat Every minute until you have completed 80 Pullups
Time Cap 10 minutes 

Nybörjarpass

WoD#1:
5 Rounds of:
1 Shoulder Press
1 Push Press
1 Push Jerk @
40-50-60-70-80% 1RM Shoulder Press (Start light and build up if weight if able) 
(All without putting the bar down or on the rack)
Rest 60-90s between sets

WoD#2:
EMOTM
First: 20 DU OR 40 SU
Then AMRAP HSPU for rest of that minute (Alternative HR Pushups)
Repeat Every minute until you have completed 40 HSPU
Time Cap 8 minutes 

WoD#3:
EMOTM
First: 3 Burpees
Then AMRAP Pullups for rest of that minute (Alternative Ring Rows)
Repeat Every minute until you have completed 60 Pullups/Ring Rows
Time Cap 8 minutes

Tisdag 20 februari 2018

WoD#1
4 Rounds of 
5 Deadlifts @ 70% 1RM
40 DU or 80 SU
Rest 30s Between Sets

WoD#2
17 Minute AMRAP
2 Wall Climbs (OR 20s Plank) 
8 Box Jumps
12 Situps
16 Snatch (Rx 24/16kg KB or 22.5/15kg DB)
OBS: All 16 Snatches with same arm, swap arm every round 

Nybörjarpass

WoD#1
5-5-5 Slow Touch & Go Deadlift (Start light 20-50kg and build up)
Rest 60-90s Between Sets

WoD#2
15 Minute AMRAP
1 Wall Climbs or (15s Plank)
6 Box Jumps
9 Situps
12 Snatch (4-16kg KB or 5-15kg DB)
OBS: All 12 Snatches with same arm, swap arm every round 

Seniorpass

WoD#1
2-2-2-2 Turkish Getups with Low Weights
Rest 60s Between Sets

WoD#2
16 Minute AMRAP
8 Ring Rows
8 Push Press (4/4) (With Light KB or DB)  
8 Box Jumps or Step Ups
8 Situps

 

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