Ons 8/3

Posted on

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

Tis 7/3

Posted on

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 […]

Mån 6/3

Posted on

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

Fre 3/3

Posted on

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

Tor 2/3

Posted on

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

Ons 1/3

Posted on

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

Tis 28/2

Posted on

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

Mån 27/2

Posted on

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