WOD

Chanicas Surprise Team WoD

WoD#1
5-4-3-2-1 Shoulder Press@
50-60-70-80-90% 1RM Shoulder Press
Rest 60-90s between sets

WoD#2
Fran

21-15-9 reps, for time:

Thrusters @ 40% 1RM (Rx 43/29 kg)
Pull-ups OR Ring Rows

Time Cap 12 minutes

WoD#3
8 Minute Tabata
Alternate between Situps and Mountain Climbers

Nybörjarpass

WoD#1
5-5-5 Shoulder Press@ medium weights
Rest 60-90s between sets

WoD#2: Fran
21-15-9 reps, for time:

Thrusters (10-30kg)
Pull-ups OR Ring Rows

Time Cap 15 minutes

Familjepass

WoD#1
4 Minute Tabata
Alternate between Situps and Mountain Climbers

WoD#2

10-9-8-7-6-5-4-3-2-1 reps, for time:

Airsquats
Ring Rows
Push Press 6-10kg
7m Shuttles

Time Cap 18 minutes

WoD#1:

For Time
First: 
10 Synchronised Bar Facing Burpees (Same Bar, both Athletes do 10 Burpees at the same time)
Then:
10 Rounds (5 Rounds each) of: 
3 Snatches "Anyhow" (Power, Muscle, Squat, eller Split)
6 Pushups (Chest down to Bar), 
9 Front Squats
All with same bar @ 70% 1RM Snatch (Rx 60/40kg) , 1 works:1 rests, change after each round with a "High Five".
Finish With:
10 Synchronised Bar Facing Burpees
Time Cap 15 minutes

WoD #2:

For Time: All Exercises Shared: 1 Works/1 Rests
40 Russian Twists with Medicine Ball
Run 400 meters with a medicine ball (Rx 9/6kg) 1 ball, both run
40 Weighted Partner Situps with Med Ball
Run 400 meters with medicine ball
40 Medicine ball Squat Cleans
Run 400 meters with medicine ball
40 Med Ball Burpee Jumpovers 
Run 400 meters with a medicine ball 
40 Partner Wallballs shots over pullup bar
Time Cap 15 Minutes

WoD #1:

5 min AMRAP
Pistol Squats or Reverse Weighted Lunges (Rx 24/16kg) Alternating Legs
Scale by holding a Band, Rope or Pole

WoD #2:

3 rounds for time of: 

30 Back Extensions (Advanced Weighted 15/10kg)
20 Kettlebell Swings (Rx 24/16 kg) (Advanced: 32/20kg)
10 Push Press @ 50% 1RM Push Press  (Rx 50/30kg)
5 Rope Climbs OR 10 "Down and Ups"

Time Cap 21 minutes

Nybörjarpass

WoD #1:

4 min Tabata
Pistol Squats or Reverse Weighted Lunges (8-16kg) Alternating Legs
Scale by holding a Band, Rope or Pole

WoD #2:

3 rounds for time of: 

20 Back Extensions
15 Kettlebell Swings (8-16 kg)
10 Push Press (10-30kg)
5 "Down and Ups" OR 3 Rope Climbs

Time Cap 18 minutes

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