WOD

WOD F o m vecka 715

F o m vecka 715 visas våra pass enbart i BoxPeak.

WOD Vecka 13-14

Testveckor!

Mån 27/3 – Fre 7/4

WOD Sön 26/3

Team WOD:

Innehåll presenteras i boxen.

WOD Lör 25/3

Open 17.5

WOD Fre 24/3

Skill/Strength:
KB Clean & Jerk / Snatch

Metcon:
Max reps:
1 min KB Snatch
2 min Toes to bar
3 min Lunges
4 min KB Clean & Jerk
3 min KB swing
2 min Sit-up
1 min Goblet squat
15 s. vila mellan tids-seten

Check-out:
Stretch

WOD Tor 23/3

Skill/Strength:
Handstand (walk)

Metcon:
8 rounds for time of:
Pull-ups x 7
Airsquat x 10
K 2 E x 8
Bearwalk x 1 varv

Check-out:
Hollow hold


WOD Bas
Skill/Strength:
Handstand

Metcon:
6 rounds for time of:
Pull-ups x 7
Airsquat x 10
K 2 E x 8
Bearwalk x 1 varv

WOD Ons 22/3

Cardio:
Par-vis
AMRAP 24 min
A. Row 200 m
B. Jumping pull-ups x 20
Burpee/Box step-up x 8

WOD Tis 21/3

Skill/Strength:
Bulgarian split squat

Metcon:
20-15-10-5 reps for time of:
S D L H P
Pushpress
Pull-ups
Ring push-up

Check-out:
Plankan

WOD Bas
Skill/Strength:
Bulgarian split squat

Metcon:
15-12-9-6 reps for time of:
S D L H P
Airsquat
Ring row
Pushpress

WOD Mån 20/3

Skill/Strength:
Squat clean

Metcon:
AMRAP 12 min
Powerclean x 6
Ring dips x 7
Sit-ups x 8

Check-out:
Neck flexion

WOD Bas:
Skill/Strength:
Front squat

Metcon:
AMRAP 12 min
KB clean x 6/6
Sit-ups x 8
Ring push-up x 6
Lunges x 6/6

WOD Sön 19/3

Team WOD:

Innehåll presenteras i boxen.

WOD Lör 18/3

Open 17.4

WOD Fre 17/3

Skill/Strength:
Genomgång av momenten

Metcon:
”Deck of cards”
Hjärter: Bumper thruster
Ruter: K 2 E
Spader: HR Push-up
Klöver: KB Clean
Joker: 10 Burpees/10 cal Row

WOD Tor 16/3

Skill/Strength:
Deadlift

Metcon:
AMRAP 15 min
KB Swing x 14
Wallball x 12
K 2 E x 10
HR Push-up x 8

Check-out:
Dynamic cobra

 

WOD Bas
Skill/Strength:
Deadlift

Metcon:
AMRAP 13 min
KB Swing x 12
Wallball x 10
K 2 E x 8
HR Push-up x 6

WOD Ons 15/3

Cardio:
30 s arbete / 30 s vila per intervall
1 min vila i samband med byte:
Rodd x 3
Sprint x 3
DB Thruster/burpee x 3
D-U x 3
x 2 varv

WOD Tis 14/3

Skill/Strength:
Power snatch

Metcon:
12-10-8-6-4-2 reps
for time of:
Hang power snatch
Front squat
Pull-up
Jack knife

Check-out:
Plankan

 

WOD Bas
Skill/Strength:
Hang power snatch

Metcon:
12-10-8-6-4-2 reps
for time of:
Pushpress
Front squat
Pull-up
Jack knife

WOD Mån 13/10

Skill/Strength:
Pistols

Metcon:
AMRAP 16 min:
Ring row x 8
Boxjump x 8
Burpees x 8
T 2 B x 8
Rev back ext. x 8
Lunges x 8/8

Check-out:
Kobran

 

WOD Bas:
Skill/Strength:
Assisted Pistols

Metcon:
AMRAP 14 min:
Ring row x 8
Boxjump x 8
Burpees x 8
T 2 B x 8
Rev back ext. x 8
Lunges x 8/8

WOD Sön 12/3

Team WOD:

Innehåll presenteras i boxen.

WOD Lör 11/3

Open 17.3

WOD Fre 10/3

Skill/Strength:
Genomgång av momenten.

Metcon:
Every 2 min for 24 min:
A. Wallball x 12
K 2 E x 8
B. Boxjump x 10
KB Swing x 15
C. Row 200m
Pushpress x 8

Check-out:
Stretch

WOD Tor 9/3

Skill/Strength:
OH Squat

Metcon:
A. EMOM for 8 min
Ground to OH x 6
Vila 1 min
B. AMRAP 6 min
Sit-up x 7
Medball clean x 6
HR Push-up x 5

Check-out:
Dynamic Cobra

 

WOD Bas
Skill/Strength:
OH Squat / Medball clean

Metcon:
A. EMOM for 7 min
Deadlift x 5
Bar push-up x 5
Vila 1 min
B. AMRAP 5 min
Jumping jacks x 10
Sit-up x 7
Medball clean x 6