VÅRA PASS

WOD

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 2

Måndag

Teams of two, I go you go
AMRAP 6 min
4 Jumping/banded pull-ups/Chest to bar
4 DB Hang clean (right arm)
4 DB Hang clean (left arm)
*Partner holds plank
Rest 3 min

AMRAP 6 min
4 Wallballs
4 DB Hang Snatch (right arm)
4 DB Hang snatch (left arm)
*Partner holds hollow hold
Rest 3 min

AMRAP 6 min
4 Tuck-ups
4 DB Hang squat clean (right arm)
4 DB Hang squat clean (left arm)
*Partner KB Front rack
Rest 3 min

AMRAP 6 min
4 Ball over shoulder
4 DB STOH (right arm)
4 DB STOH (left arm)
Partner holds wall sit

 

Tisdag

Teams of two, share, each or sync
AMRAP 10 min
80 Double-unders
40 DB Thrusters
20 KB swings
Rest 3 min
In 10 min
Find todays 3RM Hang clean
Rest 3 min
AMRAP 10 min
30 Double-unders (each)
10 DB thrusters (each)
10 sync KB swings

 

Onsdag

Teams of two, share anyhow
AMRAP 26 min
4 Rounds
14 Sit-ups
14 Banded/jumping Pull-ups
then,
30-24-18
Toes to bar
DB Deadlifts
Sprawls
then,
800m Row

 

Torsdag

In teams of two, 90 sec rest between workouts
a,c, AMRAP 5 min, you go I go
7 Deadlift
6 Box push-up/Push-up
5 Box jump

b,d, AMRAP 5 min, sync and share
21-15-9
Sync Deadlift
Pike push-up/HSPU
Double under

 

Lördag

”The Game part 2”
In teams of 2

1= 10 Push-ups (both)
2= 2 rounds of DB DT
3= 10 pull-ups, 20 alt DB/KB lunges, 30 KB swings
4= 40 ball cleans, 40 ball squats
5= 3 sync rounds of: 15 goblet squats 15 KB snatch
6= 10 rounds of: 6 1-arm DB/KB thrusters, 6 knees to elbows (share anyhow)
Roll the dice. The number you get is the score you get each time. A 6 is worth 10 points

 

Söndag

For time (Cap 18 min)
100 DU
50 HSPU
40 Toes to bar
30 Shoulder to overhead
30 Front rack lunges