Lördag 25 maj 2019

WoD #1

8 Min AMRAP
Tyre flips in teams of 3
Swap after 3 flips

WoD#2

5 rounds of:

AMRAP in 3 min of:
9 Deadlifts @ 40% 1RM DL (Rx 80/50kg)
6 Lateral Burpees over the Bar
3 AB Rollers with Bar 

Rest 1 min between each 3 min round.

Nybörjare Teampass

Cash In 10 Partner Tire Flips (2 per tire)


60 Pushups
60 Power Cleans (20-40kg)
60 Situps
60 Front Squats (20-40kg)
60 Wallballs


Cash Out: Run 400m together

Time Cap 20 minutes

Fredag 24 maj 2019

TeamWOD:
Team of 2, 4min on: 1 min off (rest)

Min 0-4
60 Deadlifts @ Rx 60/40kg
Then AMRAP Burpees

Min 5-9
400m Run (Both)
Then AMRAP KB Swings @ Rx 24/16kgkg

Min 10-14
50/40 Calories Row
Then AMRAP Slamballs over Shoulder (Rx 50/30kg)

Min 15-19
200 DU
Then AMRAP Goblet Squats (Rx 24/16kg)

Min 20-24
100 Handrelease Push Ups
Then AMRAP GHD OR Wtd Sit Ups (15/10kg)

Min 25-29
50/40 Calories Ski or Bike
Then AMRAP 1 armed DB Thrusters (Rx 22,5/15kg)

Min 30-34
AMRAP
20 Pullups
20 hspu

Seniorpass

WoD#1

5-5-5 Back Squat - Start light and build up if able
Rest 60-90s between rounds

WoD#2 

Cash In: 10 Box Stepups

4 Rounds
10 Knee Raises
10 Power Cleans (15-40kg)
10 Slamballs over shoulder (10-20kg)
10 Wallballs (4-6kg)

Cash Out: 10 Box Stepups 

Time Cap: 18 minutes

Torsdag 23 maj 2019

WoD # 1:

5-5-5-5-5+ Bench Press @ Start light (ca 40% 1RM) and build up to a heavy last set (ca 80% 1RM)
rest 60-90s between sets

WoD #2:

"Death by Fran"

EMOTM 16 Minutes

1st Minute: 1 Thruster (Rx 42,5/30kg) + 1 Pullup
2nd Minute: 2 Thrusters + 2 Pullups
3rd Minute: 3 Thrusters  + 3 Pullups
....continue for as many minutes as possible and then continue with Airsquats + Pushups every minute increasing also by 1 rep every minute.

 

WoD # 1:

5-5-5 Bench Press @ medium weights

WoD #2:

"Death by Fran"

EMOTM 12 minutes

1st Minute: 1 Thruster (15-30kg) + 1 Pullup OR Ring Row
2nd Minute: 2 Thrusters + 2 Pullups/Ring Rows
3rd Minute: 3 Thrusters  + 3 Pullups/Ring Rows
........continue for as many minutes as possible and then continue with Airsquats + Pushups every minute increasing also by 1 rep every minute for 12 minutes.

Onsdag 22 maj 2019

WoD#1

8-6-4-2-1 Back Squat (Start light ca 40% 1RM and build up to a heavy last set (max))
Rest 60-90s between rounds

WoD#2 

Cash In: 15 Burpees jump up to 15/10kg Plate

3 Rounds for Time
10 toes to bar
20 Power Cleans (Rx 60/40kg)
30 Wtd OH Lunge Steps (Rx 15/10kg)
40 Wallballs 

Cash Out: 15 Burpees to 15/10kg Plate 

Time Cap: 24 minutes

Nybörjarpass

WoD#1

5-5-5 Back Squat - Start light and build up if able
Rest 60-90s between rounds

WoD#2 

Cash In: 10 Burpees jump up to Plate

3 Rounds for Time
8 toes to bar OR Knee Raises
12 Power Cleans (15-40kg)
26 Wtd OH Lunge Steps (5-10kg)
20 Wallballs (4-6kg)

Cash Out: 10 Burpees to Plate 

Time Cap: 18 minutes

Tisdag 21 maj 2019

WoD#1

8 Min AMRAP
10 Front Rack Lunges (5+5) Same weight as Snatches
8 Pushups on Bar
6 Power Snatches @ 60% 1RM Snatch (Rx 50/35kg)

WoD#2

8 Min AMRAP
30 Double Unders (OR 60 Single Unders)
20 Back Extensions
Row 12/10 Calories 

WoD # 3
8 Min AMRAP
9 Calories Bike/Ski or Run 100m 
6 Deadlifts (50% 1RM DL - Rx 100/70kg)
3 Muscle Ups (OR 3 Pullups + 3 Ring Dips)

Rest 3 minutes between WoDs

Nybörjarepass

WoD#1

6 Min AMRAP
10 Front Rack Lunges (5+5) Same weight as Cleans
8 Pushups
6 Power Cleans (15-40kg)

WoD#2

6 Min AMRAP
20 Double Unders (OR 40 Single Unders)
16 Back Extensions
Row 10/8 Calories 

WoD # 3
6 Min AMRAP
9 Calorie Ski or Bike (OR Run 100m) 
7 Deadlifts (30-60kg)
5 Pullups OR 5 Ring Rows

Rest 3 minutes between WoDs

Seniorpass

WoD#1

10 Min AMRAP
6 Goblet Squats
6 Pushups
6 Kettlebell Swings

WoD#2

10 Min AMRAP
6 Deadlifts (20-40kg)
6 Situps
Row 6 Calories 

 

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