WOD

WOD=Work Out of the Day, Dagens träningspass.

 

16 Juli

Styrka:

Alternating ”On The Minute” X12  ( 6 Rounds )

Odd Min: 3 Frontsquats

Even Min: 6 Backsquats

60-65% on both lifts

 

WOD:

On the 4:00 X 5 Rounds

9 BoxjumpOvers

12 DB-Pushpress

15/12 Cal Row

 

 

15 Juli

Uppvärmning/Kondition:

3 Rounds ( 12 MIN )

Min 1: Row

Min 2: Ski-erg

Min 3: Bike-erg

Min 4: Rest

1: 10/7 Cal

2: 12/9 Cal

3: 15/12

Teknik:

Power Clean

WOD:

10 Rounds For Time

7 Power Clean 1:35/25 2: 50/35 3: 60/40

7 Burpees Over Bar

200 m Run

Timecap: 25 Min

 

14 Juli

Team Söndag – Söndagsmys – 35 Min Amrapisch

Teams of 2

”The Seven isch”

7 Rounds – Share Anyhow

14 Hspu/Donkey Pushups/Hr Pushups

14 Thrusters 1: 30/20 2:42,5/30 3: 60/40

14 Knees To Elbows

14 Deadlifts 1: 60/40 2:80/55 3: 100/70

14 Burpees

14 Kb-swing 1: 16/12-8 2: 24/16 3: 32/24

14 Pullups

Twist – är du färdig innan 35 min med era 7 varv. Resterande tid gör du.

AMRAP – Share Anyhow

50 Burpees over Friend. Plankposition eller ligg på golv.

50 Cal Anyhow

 

 

13 juli

Wod: Team of 4 

160/120 cal Row + 160 pullups (1 work on Row, 2 work om pullups. Nivå 3: synchronized pullups)

 

160/120 cal ski-erg+ 160 HSPU (1 work on ski-erg, 2 work on HSPU. Nivå 1: Handrealese Pushups. Nivå 3: Synchronized HSPU)

 

160/120 cal Assaultbike/ bik- erg + 160 Partner Deadlift (1:100/70. 2:140/95. 3:160/115) MM/FF (MF: 1: 85. 2: 115. 3: 135)

 

160 Burpees over bar + 160 T2B (1 work on Burpees, 2 work on T2b. nivå 3: synchronized  T2B)

 

1600/1200 m Run + 160 Wallballs (1 run,  2 work on Wallballs. Nivå 3: Synchronized Wallballs)

 

Alt 2: Wod: team of 2, share anyhow 

80/60 on calories and 80 reps on the excercise.

 

 

 

12 juni

Team of two

Wod 1: 10 rounds ”you go i go”

7,5 m Walking lunges (3:OH)
10 kb Snatch (5+5)

7,5 m Walking lunges (3:OH)
10 kb Clean and jerk (5+5)

Kb
3: 32/24
2: 24/16
1: 16/12

4 min rest

Wod 2: 10 rounds – ”you go i go”

4 Powercleans
8 Frontsquats
12 Burpee over bar

Barbell
3:90/65
2:70/45
1:50/30

4 min rest

Wod 3: 10 rounds – Alternating movement

1 Ropeclimb (3: legless)
9 T2bar (1: knee raises)
12 pushups (1: knee)

4 min rest