Monthly Archives: november 2017

WODs v.48

Måndag 27:e

WOD:

EMOM 14 min
O) 4-8 Toes to bar
E) 4-8 HSPU

AMRAP 12 min
25 DU
8 DB/KB lunges
4 Chest to bar

Baspass:

EMOM 12 min
Head/Handstand against the wall

AMRAP 10 min
5 Ring row/pull-ups
10 DB pushpress
15 Slamball squats

Weightlifting:

A) Power snatch 3×2 DRM
B) 4×5 Overhead squat
C) 4 sets of
6 snatch dl+6 hang pulls+6 high hang snatch
@50%

Tisdag 28:e

WOD:

In teams of two:
00:00-07:00
AMRAP
Burpee box jumps
While partner holds slamball

10:00-17:00
Build to 4RM deadlift each

20:00-27:00
AMRAP
15 KB swing
10 Push-ups

Baspass:

In 10 min
5-4-3-2-2-2 Power clean

3 Rounds of
AMRAP 3 min
30 Kettlebell swings
20 Medball cleans
Max Burpee box jumps
1 min rest
(5 less reps each round)

Powerlifting:

Deadlift

1) 3×8 @65-75% of DM
2) Accessory work
3) Bonus

Gymnastik:

  • Fokus: TTB/Pullups/Muscle up

Onsdag 29:e

WOD:

0:00-10:00
AMRAP
3 Ring muscle-ups
6 Overhead squats
9 Burpees over bar

16:00-26:00
EMOM
O) 45 sec max cal AB
E) 45 sec max DB snatch

Weightlifting:

A) Power clean and jerk 3×2 DRM
B) 4×5 Deadlift
C) 3 rounds of
5+5 DB press
5+5 DB lunges

Torsdag 30:e

WOD:

In 12 min
6-5-4-3-2-1
Front squats from the ground

15 min AMRAP
50 Wallballs
40 Kettlebell high pull
30 One legged squat
20 Power cleans

Baspass:

EMOM 12 min
4-8 Pull-ups/Hanging leg raises

”Diane”
21-15-9
Deadlift
HSPU/Push-ups/Push press

Weightlifting:

A) 1+1 Snatch dl+Low hang snatch 3×80-90e%
B) 2 Pause snatch 4×80-85%
C) 4×5 Back squat

Kettlebell

Technique: Clean

EMOM 8 min
5 Two KB Clean with 5 sec pause in rack position

4 rounds of 2 min work 1 min rest
4 Two KB swing + 4 Two KB Clean

AMRAP 3 min
Meters KB farmers carry

Fredag 1:a

WOD:

EMOM 12 min
O) 2 sets of 3-5 Pull-ups
E) 4-8 Paused ring dips

10 RFT (Cap 14 min):
9 Thrusters
35 DU

Söndag 3:e

WOD:

In 10 min
5-4-3-2-2-2 Power clean

3 Rounds of
AMRAP 3 min
30 Kettlebell swings
20 Medball cleans
Max Burpee box jumps
1 min rest
(5 less reps each round)

WODs v.47

Måndag 20:e

WOD:

In 15 min
5 sets of 3-5 reps KB clean and jerk
then,
4 sets of 6 reps two KB front squats

AMRAP 12 min
20 KB Snatch
10 Pistols
20 Pull-ups
10 Pistols

Baspass:

”Seven”
7 RFT
7 Push-ups/HSPU
7 Thrusters
7 Knees-to-elbows
7 deadlifts
7 Burpees
7 KB swings

Weightlifting:

A) 3 Tall Snatch 3x80e%
B) Snatch 80%, 85%, 3×90%
C) 2 Snatch Pull 3×100%

Tisdag 21:a

WOD:

In teams of two:
00:00-20:00
100 syncronized KB swing
50 Air bike calories
100 syncronized KB thruster
50 Toes to bar
(Breaking a set: 10 burpees over partner)

20:00-22:00
Rest

22:00-28:00
Max rep 5’s deadlift
(Partner holds KB overhead for reps to count)

Baspass:

EMOM 14 min
4-8 Pull-ups/Hanging leg raises

AMRAP 8 min
9 Slamball over shoulder
10 Lunges (slamball/kb)

Powerlifting:

Benchpress

1) 3×8 @65-75% of DM
2) Accessory work
3) Bonus

Gymnastik:

  • Fokus: Handstående

Onsdag 22:a

WOD:

In 12 min
6 sets of 3 Snatch

AMRAP 5 min
2-4-6-8…
DB Clean
DB Front rack lunges

Rest 3 min

AMRAP 5 min
10-20-30-40…
Double unders
Box jump overs

Weightlifting:

A) 3 Tall Clean 3x75e%
B) Clean & Jerk – 75%, 80%, 2×85%
C) 2 Front Squat – 70%, 75%, 2×80%

Torsdag 23:e

WOD:

EMOM for 20 min
1. 1-2 Legless rope climbs/rope pulls
2. 30-40 sec Handstand
3. 4-8 strict dips
4. 3-5 wall climbs

”Grace” (cap 6 min)
For time
30 Clean and jerk

Baspass:

In 12 min
6-5-4-3-2-2-2 Power clean

AMRAP 10 min
10-20-30.. DB snatch
15 Burpee box overs

Weightlifting:

A) 2 High hang snatch 3x75e%
B) Power snatch 4×70%
C) Power clean+jerk 4×70%

Kettlebell

Technique: Snatch

EMOM 8 min
E: 5 Snatch with 5 sec pause in OH position (left)
O: 5 Snatch with 5 sec pause in OH position (right)

Every 4 min for 16 min
10 Snatch (left)
10 OH Squats (left)
10 Snatch (right)
10 OH Squats (right)

Fredag 24:e

WOD:

Every 90 sec for 15 min
5-5-4-4-3-3-2-2-1-1 reps Squat clean
(weight increase with decreasing nr of reps)

EMOM 12 min
E: 3 Power cleans
O: Max cal Air bike

Söndag 26:e

WOD:

EMOM 14 min
4-8 Pull-ups/Hanging leg raises

AMRAP 8 min
9 Slamball over shoulder
10 Lunges (slamball/kb)