Tisdag 25 december 2018

WoD#1
3 Rounds of:
5 Slow "Touch and Go" Dead Lifts @ 70% 1RM
Rest 20s
60 Double Unders or 120 SU
Rest Exactly 90s between rounds

WoD #2:

17 Min AMRAP/Ladder

1-2-3-4-5-6-7-8-9-10... Reps
Pushpress @ 50% 1RM (Rx 50/35kg)
Burpee Box Jumpovers (Rx 60/50cm)
Slamball over Shoulder (Rx 50/30kg)
Chest2Bar/Pullup

Söndag 23 december 2018

WoD#1:
EMOTM
First: 4 Burpees over Rower
Then for rest of the minute: Row
Continue until 800/600m rowed 

WoD#2:
EMOTM
First: 25 Double Unders or 40 Single Unders
Then for rest of the minute: HSPU OR HR Pushups
Continue until 40 HSPU OR 60 HRPU Completed

WoD#3:
EMOTM
First: 10 Box Jumps 
Then for rest of the minute: Sit Ups
Continue until 60 Sit Ups Completed (Advanced 50 GHD Sitps)

WoD#4:
EMOTM
First: 8 Shuttle Runs (7m)
Then for rest of the minute: Wallballs
Continue until 80 Wallballs Completed

Time Cap: 7 Minutes for all 4 WoDs
Rest 2 minutes between WoDs

Nybörjare

WoD#1:
EMOTM
First: 3 Burpees over Rower
Then for rest of the minute: Row
Continue until 700/500m rowed 

WoD#2:
EMOTM
First: 8 Box Jumps 
Then for rest of the minute: Sit Ups
Continue until 50 Ups Completed

WoD#3:
EMOTM
First: 6 Shuttle Runs
Then for rest of the minute: Wallballs
Continue until 60  Wallballs Completed

Time Cap: 7 Minutes for all 3 WoDs

Lördag 22 december 2018

WoD #1:

5 Rounds of 
3 Squat or Power Snatch (1 high hang, 1 mid-thigh, 1 below the knee) @ 40-50-60-70-80% 1RM
Rest 60s between rounds

WoD#2

Every Minute On The Minute  16 Minutes (4 Rounds) of:

Minute 1: 15 Kettlebell Swings (Rx 28/20kg)

Minute 2: 45 Double Unders or 45 Mountain Climbers OR45 Single Unders

Minute 3: 15 GHD Situps OR 20 BF Situps

Minute 4: 15 Wallballs (Rx 10/8kg)

Nybörjarepass

12 Rounds: 6 rounds each of The Chief:
3 Power Cleans (15-40kg)
6 Pushups
9 Airsquats
Swap after each round

2 Rounds
40 Calorie Row OR Bike
30 Thrusters (10-20kg)
20 Pullups OR Ring Rows
Share anyhow

Time Cap 24 minutes

Fredag 21 december 2018

Team of two!

16 Rounds: 8 rounds each of The Chief:
3 Power Cleans Rx 60/40kg
6 Pushups
9 Airsquats
Swap after each round

8 Rounds: 4 rounds each of DT:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk (Rx 70/50kg)
Swap after each round

2 Rounds of Jackie
70 Calorie Row OR Bike
50 Thrusters (Rx 20/15kg)
30 Pullups
Share anyhow

Seniorpass

Par WoD#1

12 Rounds: 6 rounds each of The Chief:
3 Power Cleans
6 Pushups
9 Airsquats
Swap after each round
Time Cap 15 minutes

Par WoD#2
3 Rounds
20 Calorie Row
20 Push Press (10-20kg)
20 Ring Rows
Share (10 each)
Time Cap 15 minutes

Torsdag 20 December 2018

WoD#1:
EOMOTM  10 Minutes (5 Rounds)
3-3-3-3-3 Deadlift (Find your 3RM) @ 50-60-70-80---% 1RM
Rest 60-90s between sets
Time Cap 12 minutes

WoD#2 8 Min Tabata (16 x 20s intervals)
Alternate between
Situps
Goblet Squats (Rx 24/16kg)

WoD#3:

4 rounds of: 

10 Thrusters (Rx 45/30kg)
10 Pull-ups
Time Cap 8 minutes

Nybörjarepass

WoD#1:
5-5-5 Deadlifts start light and increase each round if able.

WoD#2 6 Min Tabata (12 x 20s intervals)
Situps
Goblets Squats (4-16kg)

WoD#3:

4 rounds of: 

8 Thrusters (Rx 15-30kg)
8 Pull-ups OR 8 Ring Rows
Time Cap 6 minutes

 

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