Söndag 22 april 2018

WoD#1
4 minute Tabata: Double Unders OR Single Unders

WoD#2

For time, of:
25 Power Cleans @ 50% 1RM (Rx 60/40kg)
25 toes-to-bar
25 Boxjumps (Rx 60/50cm)
25 pull-ups
25 Thrusters @ 50% 1RM (Rx 60/40kg)
25 pull-ups
25 Boxjumps
25 toes-to-bar
25 Power Cleans

Time Cap 25 Minutes

Nybörjarpass

WoD#1
4 minute Tabata Single Unders OR Double Unders

WoD#2

For time, of:
20 Power Cleans @ (20-40kg)
20 V Ups
20 Boxjumps (Rx 30-45cm)
20 Ring Rows
20 Thrusters @ 50% 1RM (Rx 20-40kg)
20 Ring Rows
20 Boxjumps
20 V Ups
20 Power Cleans

Time Cap 20 Minutes

Familjpass

1. Warm Up/Lek

2. Hang Clean teknk

3. Pair WoD: UGOIGO Share (Swap every 5 reps)

Lördag 21 april 2018

WoD #1:

In Teams of 3 : 200m Tyre Flips

WoD#2:
18 Min AMRAP
2 Rope Climbs OR 4 Down and Ups
10 GHD Situps
10 Broad Jumps (Rx 180/150cm) 
10 KB or Dumbell Pushpress (5 each arm) (Rx 24/16kg/22,5/15kg)
30 DU OR 60 SU

Nybörjarpass

WoD #1:

In Teams of 3: 200m Tyre Flips

WoD#2
15 Min AMRAP
2 Down and Ups Or 1 Rope Climb
8 GHD Situps to Parallel OR 10 Wtd BF Situps (9/6kg Med ball)
8 Broad Jumps (Rx 100-150cm) 
8 KB or Dumbell Pushpress (4 each arm) (Rx 4-16kg)
40 SU or 20 DU

Fredag 20 april 2018

Pair WoD: UGOIGO Share

Torsdag 19 april 2018

WoD #1

"DT"

5 Rounds of

12 Deadlifts
9 Hang Cleans
6 Shoulder to Overhead (Push Jerk OR Push Press OR Split Jerk)
Same Weight on Bar. Medium to Heavy ca 70% 1RM Push Press - (Rx 70/50KG)
Time Cap 15 minutes

WoD#2:
8 Min AMRAP: Ladder 1-2-3-4-5-6-7-8-9-10-11.... Reps of
Burpees
Wallballs (9/6kg)

Nybörjarpass
WoD #1

4 Rounds of

12 Deadlifts
9 Hang Cleans
6 Push Press
Same Weight on Bar. Medium weight. (15-40KG)
Time Cap 14 minutes

WoD#2:
6 Min AMRAP: Ladder 1-2-3-4-5-6-7-8.... Reps of
Burpees
Wallballs (4-6kg)

Onsdag 18 april 2018

WoD#1

3 Rounds of: 
5 Bench Presses @ 75% 1RM
Rest 30s
5 Ring Rows
(OBS: Slow especially on the downward phase. Body as parallel to the floor as possible. Heels on a box if possible)
Rest 60s between rounds

WoD#2

For time:
Cash In: Bike/Row 30/24 calories OR Run 400m
18-15-12-9 Reps of:
Toes2Bar  OR V Ups 
Thrusters (Rx 42,5/30kg)
Pushups on Bar
Cash Out: Bike/Row 30/24  Calories OR Run 400m
Time Cap 20 Minutes 

Nybörjarpass

WoD#1

3 Rounds of: 
5 Bench Presses @ Medium weights
Rest 30s
5 Ring Rows
(OBS: Slow especially on the downward phase. Body as parallel to the floor as possible. Heels on a box if possible)
Rest 60s between rounds

WoD#2

For time:
Cash In: Bike/Row 25/20 calories OR Run 300m

15-12-9-6 Reps of:
Toes2Bar/Knee Raises OR V Ups 
Thrusters (15-30kg)
Pushups

Cash Out: Bike/Row 25/20 calories OR Run 300m
Time Cap 16 Minutes 

 

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