Aug 2015

WOD 2015-08-06

Fokus: Gymnastics, Weightlifting Dag i cykel: 9 A: 2 laps Run 200M Xiaopeing x 6 Russianbabaymakers x 10 B: 5 sets of sit down squat (to bench or stack of plates) Back Squat x 6 70% C: For time “Fran” 21-15-9 Thrusters 43/30kg Pull ups

Jul 2015

WOD 2015-07-16

“Fokus: Gymnastics, Weightlifting Dag i cykel: 9 A: 2 laps Run 200M Pullups (Strikt) 10 Mt climbers 16 B: Bulgarian Squat (from rack) 5 set x 6 reps (per leg) 60/40kg C: Every 4 min for 20 min (5 sets) Back Squat x 15 50% Handstand pushup x 10 * Bar from floor, scale HSPU with elevated push ups “

Jun 2015

WOD 2015-06-25

“Fokus: Gymnastics, Weightlifting Dag i cykel: 9 A: 2 Laps Run 200M Strict Pull-ups x 10 Rack Assisted Squats x 12 B: Timecap 15 min Back Squat (rack): 75% x 3 80% x 2 85% x 1 80% x 3 85% x 2 90% x 1 C: 1O MIN AMRAP: Push Press x 10 43/30kg Box Step-up x 10 15/10kg plate Run 200M”

May 2015

WOD 2015-05-27

“Fokus: Gymnastics, Weightligting Dag i cykel: 2 Uppvärmning: 2x – Burpees 5 – Airsquat 10 – Tuck jump 5 – Chins 5 (or max i lower) Kunskap/ Styrkeövning: – OTM 12M Clean WOD 8M Amrap – 10 Clean 43/30kg – 10 Ringdips Posta din tid till Boxpeak”

Apr 2015

WOD 2015-04-10

“Fokus: Gymnastics, Weightligting Dag i cykel: 2 Uppvärmning: 2x – Burpees 5 – Airsquat 10 – Tuck jump 5 – Chins 5 (or max i lower) Kunskap/ Styrkeövning: 10 min 5-5-5-3-3 Back Squat WOD 4 laps FT 15 Medball Thrusters 9/5 10 Pullups Posta din tid till Boxpeak”

Mar 2015

WOD 2015-03-25

“Fokus: Gymnastics, Weightligting Dag i cykel: 2 Uppvärmning: 2x – Burpees 5 – Airsquat 10 – Tuck jump 5 – Chins 5 (or max i lower) Kunskap/ Styrkeövning: 10 min 5-5-5-3-3-3 HSPU WOD 8 Min AMRAP + 2 reps every lap 6 OHS 40/30kg 6 TTB (KTE) Posta din tid som kommentar”

Mar 2015

WOD 2015-03-11

“Fokus: Gymnastics, Weightligting Dag i cykel: 2 Uppvärmning: 2x – Burpees 5 – Airsquat 10 – Tuck jump 5 – Chins 5 (or max i lower) Kunskap/ Styrkeövning: – OTM 10M 3 TTB (KTE) – 20 x 3 Situps WOD FT 21-15-9 “”Elisabeth”” – Clean 60/43kg – Ring dips Posta din tid till boxpeak.com”