WOD

WOD=Work Out of the Day, Dagens träningspass.

 

13 December

Teams of 3

TC 40

500 Cal Anyhow 

100 Backsquat 1: 35/25 2 50/35 3: 60/40

100 Db Snatch

100 HSPU/ 130 Hr PUSHUPS

100 Pullups

100 Pistol Squats/170 Airsquats

100 Hang Power Cleans 1: 35/25 2 50/35 3: 60/40

100 Wallballs

100 Push Press 1: 35/25 2 50/35 3: 60/40

100 T2B / Knee Raises

100 Burpees Over Bar

 

One person works on cal, one person on reps, one rest. The workout is Over when both cals and reps are done. 👊🏼🤩

ps, coachen bestämmer om ni ska ha en och samma maskin hela tiden eller om ni byter. Det gäller bara att komma ihåg hur många ni gjort på respektive maskin. 😉

12 December

Styrka/Oly:

Teknik:

Snatch + OHS

Styrka:

Every 2 Min – 5 set

5 OHS (from rack )

 

WOD:

For Time

10 -9-8-7-6-5-4-3-2-1

Frontsquats

1-2-3-4-5-6-7-8-9-10

Snatches

1: 35/25

2: 50/35

3: 60/40

 

11 December

WOD 1: 

Tc 17 MIN

30 Cal Assaultbike

4 RopeClimb

30 Ski-erg

14 Burpee Broad Jumps

30 Cal Bike-Erg

40 DU/80 SU

20 Cal Assaultbike

3 RopeClimb

20 Cal Ski-Erg

13 Burpee Broadjumps

20 Cal Bike-Erg

30 DU/60 SU

10 Cal Assaultbike

2 RopeClimbs

10 Cal Ski-Erg

12 Burpee BroadJumps

10 Cal Bike-Erg

20 DU/40 SU

Rest 3 Min

WOD 2:

17 MIN Amrap – Reduce 5 Reps each Round

50 Wallballs

40 KB- Cleans (2xkb)

30 KB- Pushpress ( 2xkb )

20 KB- Pushups ( 2xkb )

10 Double KB – swing ( Nivå 1 : 1 Kb )

 

Weight KB:

1: 12/6-8

2: 16/12

3: 24/16

 

 

 

 

 

 

10 Dec

Styrka:

4 Rounds

15 Lunges / Ben  Upphöjt. ( Dumbell i Frontrack )

15-20 Sumo Deadlift 1: 40/30 2: 60/40 3: 70/50 

15-20 Kb Deadlift . Upphöjt, exempel stå på en vikt.

 

WOD:

8 Rounds For Time

12 Pullups 3: C2b

12 Sumo Deadlift High Pull 1:30/20 2: 35/25 3: 42,5/30

12 Situps

12 Boxjumps

TC 16 MIN

 

 

 

 

9 December

Styrka:

Emom 12 MIN

1 Power Clean + 3 Frontsquats

( Nivå 2-3: 1 Squat Clean + 2 Frontsquats ) 

60% till max 80%….

WOD:

”The Chief”

3 MIN AMRAP x 5 Rest 1 MIN

3 Power Cleans 1:35/25  2: 60/40 3: 70/50

6 Pushups

9 Airsquats