Monthly Archives: juni 2017

WODs v.26

Välkommen till ditt nya heim på Mältargatan 19!

Måndag 26:e

WOD

EMOM 10 min
O: 4-8 strict leg raises
E: 8-20 alt. pistols

For time:
“Backwards Running Fran” (RX 42.5/30)
600m run + 9 Thrusters + 9 Pullups
400m run + 15 Thrusters + 15 Pullups
200m run + 21 Thrusters + 21 Pullups
Cap: 23 min

Weightlifting, deadlift/snatch

  1. 7x2rep 85-95%
  2. Accessory work

Or

  1. 5×4 Jerk balance
  2. 5×1 Clean+Front squat+Jerk
  3. 4×4 Push press

Tisdag 27:e

WOD

EMOM 8 min
1 Squat Clean + 5 Front Squats

EMOM 10 min
WOW

3 varv av:
2 min 200m run + maxrep Power Clean
1 min rest
2 min 20 DB OH Squats + maxrep alt. DB Snatch
1 min rest
(Scale run and DB OH Squat so it does not take longer than 1:15 min)

Gymnastik

  • Handstående/handgång + skalningar

Mobility

  • Lower body

Onsdag 28:e

WOD

In 8 min
6-8 sets of 2 Hang Squat Snatch

“Tommy Mac” (RX 52.5/35kg)
2 Rounds For Time:
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Clean
12 Burpees
12 Overhead Squat
Cap: 25 min
(If you prefer, change burpees to pullups or CTB in round 1)

Weightlifting squat/snatch

  1. 3x8rep 65-75%
  2. Accessory work
  3. Bonus

Or

  1. 5×1 Snatch pull+hang snatch+low hang snatch
  2. 5×1 Snatch
  3. EMOM 7 min
    4 hang clean and push jerk

Torsdag 29:e

WOD

Every 2 min for 10 min
5 Front Squats

EMOM 12 min
E: 4-8 strict Pullups
O: 4-8 strict HSPU

Every 2 min for 12 min
8 Complex of one arm Kb swing + KB Snatch +
KB OH Squat/Front rack (4 complex/arm)
10 Burpee Box Jumps
(Go hard, but scale BBJ so you get at least 20 sec rest)

 

Olympic weightlifting

  1. 5×3 Power snatch
  2. 5×2 Snatch balance
  3. 4×3 Paused back squat

Fredag 30:e

WOD

AMRAP 40 min
In pair of two (you go, I go)
Three double benchmark workouts:

Grace
60 Clean & Jerk (60/42.5)

Diane
42-30-18:
Deadlift (100/70)
HSPU

Kelly
10 rounds of:
400m run (distance can be shared
200m/person, or go every second time 400m)
30 Box Jumps
30 Wall balls (9/6)
(after finishing each workout, rest for 3 minutes before you start the next workout)

 

WODs v.25

Måndag 19:e

WOD

In 10 min
5 rounds of 20m walking lunges with KBs in farmers hold

EMOM 10 min
Work on weakness: DU/skill based gymnastics (Pick one or two exercises in which you need to improve your skills and perform a set/number of reps/duration every minute)

9-15-21
Get ups
Alternated KB-snatch (24/16)

Weightlifting, squats/snatch

  1. 7x2rep 85-95%
  2. Accessory work
  3. Bonus

Or

  1. 5×3 Power snatch w/ 3 sec pause at knees
  2. 5×1 Snatch
  3. EMOM 6 min, 5 Power snatch

Tisdag 20:e

WOD

E90S 12 min
2 Snatch anyhow + 1 OHS

3 rounds of
200m farmers walk KB
18 2xKB clean
15 TTB
12 Alt. pistols
3 Manmakers

Time cap: 20 min

 

Gymnastik

  • Volter

Mobility

  • Upper body

Onsdag 21:a

WOD

EMOM 15min
1. 6 Front squats start from ground
2. 20-30 sec L-sit
3. 4-8 HSPU

3 rounds of
4 min AMRAP
12 Wallballs
8 Pullups
1 min rest
(Each AMRAP has a 200m run buyin)

 

Weightlifting bench/snatch

  1. 7x2rep 85-95%
  2. Accessory work
  3. Bonus

Or

  1. 5×3 Power clean and Push jerk
  2. 5×2 Power snatch
  3. 6×2 Front squat

Torsdag 22:a

WOD

”Midsummer madness”

In teams of two

3 rounds of
70-60-50 joystick rotations aka ,nu reser vi stången”
70-60-50 squat jumps aka ”små grodorna”
70-60-50 alternated hammer curls aka ”nu tar vi den”
12-10-8 somersaults aka ”snurrig i knoppen”
70-60-50 burpees aka ”burpees”
300m-200m-100m buddy carry aka ”dags att gå hem”

Share anyhow

Olympic weightlifting

  1. 5×3 Paused split jerks
  2. 5×1 Clean and Jerk
  3. 4×8 Push jerk 1:1 rest

Fredag 23:e

WOD

EMOM 8 min
2 Backsquats

EMOM 8 min
2 Squat Clean (ok to drop between reps) + 2 Jerk

3 rounds of:
AMRAP 4 min
1 Heavy Bear Complex (power clean,
front squat, push press, back squat, push press)
10 Bar facing Burpees

1 min rest
(Score is total rounds)