VÅRA PASS

Basic WOD

Vecka 32, 5-årsjubileum

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Måndag

In 15 min:
3-4 sets of 400m run

AMRAP 10 min
21 Wallballs
15 Burpees
9 Pull-ups

Tisdag

Every 90 sec for 12 min
1-3 reps 3-pause squat

AMRAP 12 min
50 Sit-ups
50 Double-unders
50 Push-ups
50 KB-swings
50 Goblet squats
*Complete reps in any order you like

Onsdag

EMOM 10 min
Odd: Pull-ups
Even: Toes to bar

3 Rounds of 1 min work/30 sec rest:
Row for cal
Push press
Sumo deadlift high pull
*Score is total reps

Torsdag

In 7 min
Build to 50-60%
then,
EMOM 8 min
1 Clean

AMRAP 10 min
2-4-6-8-10… DB snatch
1-2-3-4-5… Squat box jump over

Fredag

AMQRAP 7 min
5 HSPU

AMRAP 14 min
10 Slamball burpee box overs
50m Slamball carry
25 Wallball clean

Vecka 16

Måndag

Annandag påsk.

Tisdag

3-3-3 Strict press
3-3-3 Push press

AMRAP 12 min
6 Slamball clean
12 Burpee box ups
24 DB snatch

Onsdag

AMQRAP 15 min
3 Kipping pullups
5 Push-ups
7 V-ups

AMRAP 5 min
Wallballs

Torsdag

5-5-4-4-3-3 Hang clean

For time (10 min)
21-15-9
Hang power clean
Frontsquats
Double-unders

Fredag

AMRAP 20 min
400m run
8 HSPU
16 KB swing

Specialized WOD

Team + Weekend WOD

Vecka 39

Måndag

Teams of two, share anyhow
AMRAP 12 min
10-12-14-16…
Inverted burpees/Shoot-through
DB Snatch
DB Overhead squats

Rest 3 min

AMRAP 12 min
10-12-14-16…
Burpee to hang
DB Cleans
DB Front squats

 

Tisdag

Teams of two, together/share anyhow
5 RFT (Cap 30 min)
30 Team burpees over bar
24 Deadlifts
18 Hang power cleans
12 Shoulder to overheads
6 Rope climbs

 

Onsdag

Teams of two, together/team/share anyhow
For time (Cap 30 min)
24-21-18-15-12-9-6-3
Worm squats
Toes to bar
Team box-overs
Push-ups

 

Torsdag

Teams of two, I go you go
”www”
30 RFT (Cap 30 min)
5 Wall balls
3 Wall walks
1 Worm/Slamball clean

 

Lördag

Teams of two, you go I go
AMRAP 7 min
4 Chest to bars
6 DB Snatches
4 Chest to bars

Rest 2 min

AMRAP 7 min
4 DB Lunges
6 DB Shoulder to overheads
4 DB Lunges

Rest 2 min

AMRAP 7 min
4 Burpees
6 Ball to shoulders
4 Burpees

 

Söndag

AMRAP 18 min
2 Strict pull-ups
70 Double-unders
10 DB Hang split snatches
10 DB Hang clean and split jerks