Monthly Archives: mars 2016

WODs v.13

Måndag 28:e

Warm up 10 min

Every 2 min for 10 min:
5 Squats

5 RFT of:
500m row
15 Toes to bar
10 Burpee box jump overs
2 min rest

Tisdag 29:e

Warm up 10 min

In teams of two, AMWAP in 10 sets each in 10 min of:
Bear complex (Squat clean into thruster into back squat into push press behind neck)
(Complexes must be unbroken, but done one at a time)

EMOM for 20 min:
Min 1: 30 sec skin the cat work
Min 2: 30 sec handstand work
Min 3: 30 sec bridge work
Min 4: 30 sec L-hang work

At 21.00:
60 sec max reps push-ups

Onsdag 30:e

Warm up 10 min

Every 2 min for 12 min:
3 Squats + 20-30 sec ring row hold

At 13:00:
12 min to work forward/backward roll, roll into box jump or jump into roll

AMRAP 7 min, in teams of two, work 30/rest 30 sec the whole amrap
Ground to overhead (light weight)

Styrkelyft 16.30, knäböj

  1. Uppvärmning
  2. Upptrappning till 1RM knäböj
  3. 4×4 böj med 1sek paus strax över parallellt med golvet, på vägen upp
  4. Frontböj 2×10
  5. Om tid finns: utfallsgång med vikt (stång/hantel/viktskiva)

Weightlifting

  1. Warm up
  2. 3-5 x 4 Split jerk from toes with empty barbell
  3. Build up to a medium heavy hang clean and pause jerk
  4. Build up to today’s max clean and jerk
  5. EMOM 9 min: 3 clean pulls

Tosdag 31:a

Warm up 10 min

EMOM 10 min
Odd: 2 Snatch balance (start from ground)
Even: 30 sec ring support

METCON

In teams of two, 5 rounds of:
5 Ring swings (
https://www.youtube.com/watch?v=YkrPWQkmy-U, kola gärna på länken om ni är osäkra på vad det är)
5 Strict HSPU
Max push-ups
(Take it easy with the pace and focus on getting quality reps in)

Weightlifting

  1. Warm up
  2. 3-5 x 4 Tall snatch with an empty barbell
  3. Build up to a medium heavy high hang snatch
  4. Build up to todays max in 3 consecutive snatch singles
  5. 5 x 5 Back squat

Fredag 1:a

Warm up 10 min

Every 90 sec for 9 min:
1 squat clean + 4 alternating backward lunges

7 RFT (time cap 30 min)
40 DU
20 Wall ball shots
10 KB Snatch
Rest 60 sec

WODs v.12

Måndag 21:a

Warm up 10 min

In 5 min:
Row 35 cal
Max Power snatch

5 min rest

In 5 min:
Row 35 cal
Max Toes to bar

5 min rest

In 5 min:
Row 35 cal
Max HSPU

(Each row should take at least 3 min but not more than 4 min, scale cal accordingly)

Styrkelyft, mark

  1. Uppvärmning, plankor
  2. Upptrappning till dagens 1RM
  3. 3 set 10:or – första setet TNG med starka mixade greppet, andra setet TNG med svaga. Sista alternerande, inte TNG
  4. Raka marklyft, ryckgrepp, 3setx8reps
  5. Finaaaaal!

StyrkeWOD kl. 12.00

  1. Knäböj 3-3-3-3-3
  2. Strikt press 5-5-5-5-5

EMOM 16 min:

  • Odd: 200m rodd
  • Even: 15 Push-ups

Tisdag 22:a

Warm up 10 min

EMOM 10 min
3 Unbroken powerclean into push jerk
(Go directly from clean catch position into the push jerk)

Max reps 1 min work / 2 min rest
Wall ball shots
Double-unders
Front squat (start from ground)
Pull-ups
Front squat
Double-unders
Wall ball shots

(Score reps separately for each movement)

Onsdag 23:e

Warm up 10 min

In 12 min:
10 sets of toes to bar
(Work on flow and try to get as many reps as possible in 10 sets)

3 RFT
21 Box jumps
15 meters of bearcrawl
9 Ring dips
(Scale to dips on box if you cant do ring dips)

At 10:00:
1 set of max wall ball shots

At 12:00:

1 set of max wall ball shots

Weightlifting

  1. Warm up
  2. 3-5 x Snatch with an empty barbell
  3. Build up to a medium heavy hang snatch
  4. Build up to today’s max snatch
  5. EMOM 9 min: 3 snatch pulls

Torsdag 24:e

Warm up 10 min

In 7 min:
Build up to a heavy thruster single

At 8:00:
EMOM 6 min:
2 Thrusters

AMRAP 9 min
16 KB swing
8 KB facing hand release burpees

(At 2:00, 4:00 and 8:00, perform 40 double-unders)

Weightlifting

  1. Warm up
  2. 3-5 x 3 Tall clean with an empty barbell
  3. Build up to a medium heavy hang clean and power jerk
  4. Build up to todays max in 3 consecutive clean and jerk singles
  5. 6 x 3 Paused front squats

Fredag 25:e

Warm up and tactics

16.5

(Rest today if you plan on doing 16.5 tomorrow)