Aug 2015

WOD 2015-08-03

“Fokus: Gymnastics Dag i cykel: 6 A: Run 200M Peckringstretch x 30s Hawaiisquats x 5 B: Every 3 min for 18 min (6 set) of: Squat clean x 1 70% Hang power clean x 3 Jerk x 2 C: For time “”Angie””: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats”

Jul 2015

WOD 2015-07-24

Fokus: Gymnastics Dag i cykel: 15 A: 2 laps Run 200M Xiaopeing x 5 Wallslides x 5 B: Every 2 min for 12 min (6 set) Press x 1 70% Push Press x 2 Pushjerk x 3 * power clean bar of the floor, and with out settign it down between exersises C: 12 min AMRAP: Walking lunges x 10 15/10kg (plate on chest) Pushups x 20 Air Squats x

Jul 2015

WOD 2015-07-13

Fokus: Gymnastics Dag i cykel: 6 A: 2 laps Run 200M Splitjumps x 10 Bearcrawl x 2 laps *lengt of short side of the mat B: Every 2 min for 10 min (5 sets) Hang Power Clean x 3 70% + Jerk on last C: For time: 10 Pistols 20 Pullups 30 Boxjumps 40 Broadjumps 2M 50 Sittups

Jul 2015

WOD 2015-07-03

Fokus: Gymnastics Dag i cykel: 15 A: Run 400M Airsquat 10 B: Every 2 min for 16 min (8sets) one rep of: Squat Clean 70% Hang Squat Clean Jerk * With out setting down the bar C: “Barbara” 5 rounds for time of 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats”

Jun 2015

WOD 2015-06-22

“Fokus: Gymnastics Dag i cykel: 6 A: 2 laps Run 200M Hamstring Split Stretch x 10 Shoulder Passthroughs x 10 B: 15 min timecap: 6 sets of: Strickt Shoulderpress x 5 C: Every 3 min for 18 MIN: Wall Climbes x 6 Airsquats x 12 Doubbleunders 40”

May 2015

WOD 2015-05-31

“Fokus: Gymnastics Dag i cykel: 4 Uppvärmning: 3x – Mt. climbers 10 – Pushups 10 – Burpees 5 Kunskap/ Styrkeövning: 15 min – 5 x MAX Pushups (banded) – 5 x 5 L-sit Muscleup (banded) WOD 8min AMRAP – 10 Airsquats – 10 Wallballs – 10 Boxjumps Over Buy Out: 10 x 30S Hollowman Posta din tid som kommentar”

May 2015

WOD 2015-04-14

“Fokus: Gymnastics Dag i cykel: 4 Uppvärmning: 2x – 400M Run – Mt. climbers 10 – Pushups 10 – Burpees 5 Kunskap/ Styrkeövning: 10 min 5 Ropeclimbes WOD FT 15 Power Clean 80/60kg 30 Ring Dips 10 Power Clean 20 Ring Dips 5 Power Clean 10 Ring Dips Posta din tid som kommentar”