WOD

WOD Ons 8/3

Cardio:
Par-vis

Check-in:
Burpee(3)/shuttlerun(8m) x 6
Then…
8 rounds for time:
A. Jumping pull-up x 16
Mountainclimbers x 12
Ballslam x 8
B. Row 300 m
Then…
Check-out:
3 rounds for time:
A. Airsquats x 15
B. S-U x 50

WOD Tis 7/3

Skill/Strength:
Bar pull-over / Skin the cat

Metcon:
3 rounds for time:
Wallclimb x 1-2
Pull-up x 5-7
”Larven” x 1 sträcka
Walking lunges x 1 sträcka
Wallclimb x 1-2
Pull-up x 5-7
Crabwalk x 1 sträcka
Walking lunges x 1 sträcka
Wallclimb x 1-2
Pull-up x 5-7
Bearwalk x 1 sträcka
Walking lunges x 1 sträcka

Check-out:
Hollow hold

WOD Bas
Skill/Strength:
Strikt pull-up

Metcon:
Samma som ovan men Pull-ups
byts ut mot Ring row.

WOD Mån 6/3

Skill/Strength:
Front rack lunges

Metcon:
For time
21-15-9-6-3-1 reps of
Thrusters
T 2 B
KB Swing

Check-out:
Kobran

 

WOD Bas
Skill/Strength:
Front rack lunges

Metcon:
For time
21-15-9-6-3-1 reps of
Thrusters
Sit-ups
KB Swing

WOD Sön 5/3

Team WOD:

Innehåll presenteras i boxen.

WOD Lör 4/3

Open 17.2

WOD Fre 3/3

Skill/Strength:
Powerclean

Metcon:
Par-vis
2 rounds for time:
Powerclean x 36
HR Push-up x 36
Pull-up x 36
Wallball x 36
KB Swing x 36
Goblet squat x 36
Row 600 m

WOD Tor 2/3

Skill/Strength:
Ring muscle-up progression

Metcon:
15-12-9-6-9-12-15 reps for time:
K 2 E
Ring dips
Jumping airsquats

Check-out:
Static back extension

 

WOD Bas
Skill/Strength:
Ring dips

Metcon:
15-12-9-9-12-15 reps for time:
Hanging knee raise
Ring push-up
Airsquats

WOD Ons 1/3

Skill:
Double unders

Cardio:
Parvis
5 Rounds for time:
Row 300m / 100 S-U
Burpee boxjump x 16 (2×4/p)
(Bw / fw run between)
Wallball x 12/12

WOD Tis 28/2

Skill/Strength:
Shoulder press

Metcon:
AMRAP 14 min
KB swing burpee x 6
Pull-ups x 8
KB Goblet squat x 10
Double-unders x 20 (60 s-u)

Check-out:
Liggande armlyft med F.R.

 

WOD Bas
Skill/Strength:
Shoulder press

Metcon:
AMRAP 12 min
Burpee x 6
Pull-ups x 8
KB Goblet squat x 10
Single-unders x 60

WOD Mån 27/2

Skill/Strength:
Hang Squat Clean

Metcon:
20-15-10-5 reps for time:
Powerclean
Bar push-up
Ring row
Wallball

Check-out:
Hollow hold

 

WOD Bas
Skill/Strength:
Deadlift

Metcon:
20-15-10-5 reps
for time of:
KB Swing
Ring row
Wallball

WOD Sön 26/2

Team WOD:

Innehåll presenteras i boxen.

WOD Lör 25/2

Open 17.1

WOD Fre 24/2

Skill/Strength:
Gmg av momenten

Metcon:
”Kettlebell Challenge III”
3 rounds for time of:
KB Clean & Jerk x 30
KB Goblet squat x 25
KB Snatch x 20
KB Swing Burpee x 15

Check-out:
Stretch

WOD Tor 23/2

Skill/Strength:
Backsquat

Metcon:
16-12-8-4-8-12-16 reps for time:
Wallball
Pull-ups
Deadlift

Check-out:
Plankan

WOD Bas
Skill/Strength:
Backsquat

Metcon:
16-12-8-4-8-12-16 reps for time:
Wallball
Ring row
KB Swing

WOD Ons 22/2

Cardio:
45 sek on/ 45 sek off
Row
AssBike
Ballslam
Row
AssBike
Burpees
Row
SkiErg
S-U
x 2 varv

WOD Tis 21/2

Skill/Strength:
Snatch

Metcon:
E2M for 12 min
Powersnatch x 4
OH squat x 3
Powerclean x max antal till 1.15 min

Check-out:
EMOM 3 min
Max antal strikta K 2 E, därefter
plankan resterande tid.

WOD Bas
Skill/Strength:
KB Snatch / MB Clean

Metcon:
E2M for 10 min
KB snatch x 4 / 4
OH Lunge x 4 / 4
MB clean x max antal till 1.15 min
Check-out:
EMOM 3 min
Max antal strikta K 2 E, därefter
plankan resterande tid.

WOD+
Skill/Strength:
Build to daily max in 1 RM squat snatch in 15 min

Metcon:
A. E2M 12 min
Powersnatch x 4
Overheadsquats x 3
Powerclean x max antal till 1.15 min

B. Isabell (-ish) 30 snatch for time: M: 60kg K: 45kg

Everytime you put down the bar, do 7 barfacing burpees!

Check-out:
Snatch pull
5 x 5 set (80 % of your 1 RM snatch)

WOD Mån 20/2

Skill/Strength:
H S P U

Metcon:
AMRAP 6 min
Burpee box step-up x 7
Seated Leg pull-in x 8
Reversed back ext. x 9
Vila 1 min
AMRAP 5 min
Pull-up x 4
Push-up x 6
Airsquat x 8
Vila 1 min
5 rounds for time:
Sit-up x 10
Lateral hiplift x 6 / 6

Check-out:
Neck flexion

WOD Bas
Skill/Strength:
Handstand / HSPU

Metcon:
AMRAP 5 min
Burpee box step-up x 6
Seated Leg Pull in x 7
Reversed back ext. x 8
Vila 1 min
AMRAP 4 min
Ring row x 6
Push-up x 6
Airsquat x 8
Vila 1 min
5 rounds for time:
Sit-up x 8
Lateral hiplift x 6 / 6

WOD+

Skill: HSPU

EMOM 12

  1. HSPU x 6-10 strict/kip
  2. T2B Strict x 6-10
  3. Ring dips x 6-10

Metcon:
AMRAP 8 min
Pull ups x 5
Pushups x 10
Jumping airsquats x 15

AMRAP 8 min
HR burpee boxjump over x 6
Boxjump x 6
Reverse backextension x 12 (box)

27-21-15-9 R F T:
Wallball
HR push ups

WOD Sön 19/2

Team WOD:

Innehåll presenteras i boxen.

WOD Lör 18/2

Lördags Mix:

Strength:
EMOM 16 min
Wallclimb 2 – 4
Ring row 8 – 10
KB Front squat 6 – 8
Jack knife 8 – 10

Metcon:
3 Rounds for time:
Wallball x 20
Jumping pull-up x 30
S-U x 60
KB Swing x 30

WOD Fre 17/2

Skill/Strength:
KB komplex (Manmaker)

Metcon:
A. Open 13.2
AMRAP 10 min
Shoulder to OH. x 5
Deadlift                x 10
Boxjump              x 15

B. 3 Rounds for time:
Toes to bar       x 12
D-U                    x 25
Swing-Goblet.  x 12
D-U                    x 25