Tor 18/6

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Skill/Strength: Ring muscle-up progression Metcon: 21-15-9-3 reps for time: K 2 E Ring dips Jumping airsquats Check-out: Static back extension WOD BAS 2 Skill/Strength: Kettlebell tekniker Metcon: 3 rounds for time: KB Clean x 14 HR Push-up x 14 Goblet squat x 14 Sit-up x 24

Ons 17/6

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Cardio: 60 s on / 60 s off Row SkiErg Rodd Assualtbike Row Burpees Row D-U x 2 Rounds WOD BAS OLY Skill/Strength: Snatch Metcon: EMOM for 10 min Snatch x 2-3

Tis 16/6

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Skill/Strength: Front squat 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 1 Skill/Strength: Back squat Metcon: AMRAP 8 min Wallball x 10 Pull-up x 7 KB Swing x 10

Mån 15/6

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Skill/Strength: Hang Squat Clean Metcon: 20-15-10-5 reps for time of: Powerclean Ring push-up Wallball Check-out: Hollow hold WOD BAS 11 Skill/Strength: Turkish Get Up Metcon: 10-9-8-7-6-5-4-3-2-1 reps For time: Ballslam Jack knife OH Lunge

Lör 13/6

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Skill/Strength: Genomgång av momenten Metcon: ”Bradley” 10 rounds for time: Run          100 m Pull-up     x 10 Run          100 m Burpees  x 10 Check-out: Stretch

Fre 12/6

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Skill/Strength: Genomgång av momenten. Metcon: Regionals Event 3 ”Light” For time: Run                    800 m OH squat           x 50 Sit-up                 x 50 D-U                     x […]

Tor 11/6

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Skill/Strength: Backsquat Metcon: 16-12-8-8-12-16 reps for time: Wallball Pull-ups Deadlift Check-out: Plankan WOD BAS 10 Skill/Strength: Dips Rodd teknik Metcon: Intervall 30/30 x 6 Row

Ons 10/6

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Cardio: 10 rounds for time: Jumping pull-up      x 16 Mountainclimbers  x 12 Ballslam                    x 8 Run                           100 m Check-out: Stretch WOD BAS OLY Skill/Strength: Split jerk Metcon: EMOM 10 min 1 […]