Lördag 12 januari 2019

Fredag 11 januari 2019

Pair WoD: Share anyhow. One works one rests.

0-9 minutes
Row 1400/1200m
Then: AMRAP
Clean and Jerk (Rx 60/40kg)

9-18 minutes
70 Toes 2 Bar
70 Pistols OR 60 Reverse Weighted Lunges (24/16kg)
Then: AMRAP
Lateral Burpees over Partner

18-27 minutes
50 Synchronised BF Situps (50 each)
50 Box Jumps
Then: AMRAP
Snatch (Rx 60/40kg)

27 minutes to Max 36 minutes (9 min Time Cap): 
4 Rounds
16 Front Squats (Rx 60/40kg)
10 HSPU (OR 20 Hand Release Pushups)
40 DU or 40 Mountain Climbers

Seniorpass

WoD#1

3 Sets of 
10 Goblet Squats @ Medium to Light Weight

WoD #2:

9-8-7-6-5-4-3-2-1 Reps of:
Ring Rows
Box Jumps OR Step Ups
Situps
Push Press

Torsdag 10 januari 2019

WoD #1:
6 minute Tabata
Alternate between
20 s Double Unders OR Single Unders AND
20s Plankan

WoD#2

8 Rounds
8 OH Lunge Steps (Rx 25/15kg Weight) 
8 Burpees + jump up to bumper plate (Jump up to same weight as OH Lunge)
8m OH Lunge Steps
8 Chest to Bar Pullups/Pullups

Time Cap: 24 minutes

Nybörjarpass

WoD #1:
4 minute Tabata: Double Unders OR Single Unders
(Score is lowest round)

WoD#2

16 Min AMRAP:
6 OH Lunge Steps (5-15kg)
6 Burpees up to plate
6m OH Lunges
6 Pullups OR 6 Ring Rows

Onsdag 9 januari 2019

WoD#1

4 Rounds
5 Front Squats @ 75% 1RM (Rx 100/70kg)
10 GHD Situps (Advanced: Weighted GHD  9/6kg, Scaled Weighted: Situps 9/6kg)
Rest 60s between Rounds

WoD #2:

10-9-8-7-6-5-4-3-2-1 Reps of:
Weighted Back Extensions (Rx 20/15kg)
Box Jumps (Rx 60/50cm)
Ring Dips  OR Advanced: Ring Muscle Ups (5-4-4-3-3-2-2-1-1-1) 
Push Press @ 60% 1RM Push Press (Rx 60/40kg)

Time Cap: 24 minutes

Nybörjarpass

WoD#1

5-5-5 Front Squats @ Medium Weights

WoD #2:

9-8-7-6-5-4-3-2-1 Reps of:
Back Extensions
Box Jumps (Rx 30-45cm)
Ring Dips
Push Press (15-30kg)

Time Cap 18 minutes

Tisdag 8 januari 2019

WoD#1
3 Rounds:
10 OH Squats @ 50% 1RM (Rx 45/30kg)
10 Toes to Bar
Rest 60 seconds between rounds

WoD#2

10 rounds for time of:

3 Clean & Jerks @ c.a. 70% 1RM C&J (Rx 70/50kg)
6 Lateral Burpees over Bar
9 Wallballs (9/6kg)

Time Cap 20 minutes

Nybörjarepass

WoD#1
3 Rounds: 
5 OH Squats at Low Weights (Alternative 10-10-10 with stick)
Rest 90 seconds between attempts

WoD#2

8 rounds for time of:

3 Clean & Jerks (15-40kg)
6 Burpees over bar
9 Wallballs (4-6kg)

Time Cap 16 minutes

Seniorpass

WoD#1
3 Rounds: 
10  "Knees Raises"
Rest 60 seconds between attempts

WoD#2

8 Rounds of:

3 Hang Cleans (10-30kg)
5 Burpees
7 Wallballs (4-6kg)

Time Cap 16 minutes

 

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