Aug 2015

WOD 2015-08-05

Fokus: Gymnastics, Weightlifting, Metcon Dag i cykel: 8 A: Run 200M 3 laps Handstand hold 30s Pass throughs x 10 Pullups x 10 B: 5 sets of supported handstand walk 3M C: Every min for 30 min alternate: 1. Walking lunges x 10 Plate over head 15/10kg 2. Gobbletsquat with plate x 10 15/10kg 3. Pullups x 6

Jul 2015

WOD 2015-07-15

Fokus: Gymnastics, Weightlifting, Metcon Dag i cykel: 8 A: Run 200M Scorpio stretch x 30s B: 3 laps of: Handstand walk (assisted) 3M C: Every minute for 30 min alternate: 1. Dumbell Snatch x 12 21/16kg 2. Wallballs x 12 5/3kg 3. Boxjumps (step down) x 12

Jun 2015

WOD 2015-06-24

“Fokus: Gymnastics, Weightlifting, Metcon Dag i cykel: 8 A: 2 laps Run 200M Push-up x 10 Shoulder Pass Through x 10 B: 10min timecap: 5 x: Handstand walk 5M (assisted) C: WOD 30 min TIMECAP Pair wod 1 min on 1 min off 2 lap 20 Snatch 40/30kg 40 Burpees 3 laps 40 Clean 40/30kg 80 DU (240 SU) 4 laps 60 FS 40/30kg 100 Pushups “

Jun 2015

WOD 2015-06-03

“Fokus: Gymnastics, Weightlifting, Metcon Dag i cykel: 6 A: 3x – Lunges 10 – Airsquat 15 – Pushups 10 2x Russian babymakers x 10 Supinated ring pech stretch x 45sec B: – 5 x 5 Medball Clean – OTM 10M 5 Medball Clean C: FT 3x – 10 Ground to OH 43/30kg – 30 DU (90 SU) – 20 Situps Posta din tid som kommentar”

May 2015

WOD 2015-05-18

“””Fokus: Gymnastics, Weightlifting, Metcon Dag i cykel: 6 Uppvärmning: 2x – Lunges 10 – Airsquat 15 – Pushups 10 Kunskap/ Styrkeövning: 10 min 3 x 15 Snatch Deadlift WOD 15 min TIMECAP Pair wod 1 min on 1 min off 2 lap 20 Snatch 40/30kg 40 Burpees 3 laps 40 Clean 40/30kg 80 DU (240 SU) 4 laps 60 FS 40/30kg 100 Pushups Posta din tid som kommentar”””

May 2015

WOD 2015-05-03

“Fokus: Gymnastics, Weightlifting, Metcon Dag i cykel: 6 Uppvärmning: 2x – Lunges 10 – Airsquat 15 – Pushups 10 Kunskap/ Styrkeövning: 10 Min Handstand / walk progression WOD 12 min AMRAP 3 laps 6 CLJ 60/40kg 12 HR Pushups 3 Laps 6 FS 60/40kg 12 Situps 3 laps 6 DL 60/40kg 12 Burpees Posta din tid som kommentar”

Apr 2015

WOD 2015-04-24

“Fokus: Metcon Dag i cykel: 1 Uppvärmning: 2x – Airsquat 10 – Mt. climbers 10 – Burpees 5 Kunskap/ Styrkeövning: — WOD FT Toppen på Åbergs backen Posta din tid som kommentar”