Aug 2015

WOD 2015-08-17

Fokus: Metcon Dag i cykel: 1 A: 2 laps Mt Climbers x 20 Hamstingsplit x 10 Rack assisted Squat x 5 B: Run 3K * Top of Åbergsbacken C: 2 laps Wallquardiceps 30s Hipcircles x 5 

Aug 2015

WOD 2015-08-10

Fokus: Weightlifting Dag i cykel: 11 A: Run 200M 2 laps Passthrough x 10 Airsquat x 10 B: Every 2 min for 12 min (6 set) of: Squat Clean x 1 70% Front squat x 2 Hang Squat Clean x 1 Front Squat x 2 C: For effort, 3 sets of: Thrusters x 30 Fronsquat x 40 Shoulder to over head x 20 * Bar only as weight, rest 2

Aug 2015

WOD 2015-08-07

Fokus: Metcon Dag i cykel: 10 A: 2 Laps Racksuported Squat x 10 Passthrought x 10 Balltrap myofacila x 10 B: Every minute for 8 minutes (8 sets) of: Snatch x 1 90% C: For effort 4 x 400M run, 120 seconds rest in between

Jul 2015

WOD 2015-07-27

“Fokus: Metcon Dag i cykel: 1 A: 2 Laps Run 200M Passthrought x 10 Balltrap myofacila x 10 B: Every 2 minutes for 16 minutes (8 sets): Halting Snatch High hang, Mid thigh, 2″” below patella x 2 * Pause for 1 second at each position C: WOD FT 3 laps 12 Medball Thrusters 9/5kg 10 Burpees 3 laps 12 Medball clean over shoulder 20 DU (60 SU) 3 laps

Jul 2015

WOD 2015-07-17

“Fokus: Metcon Dag i cykel: 10 A: 2 laps Run 200M Snatcinpress x 10 Pushup x 10 B: Every 2 min for 10 min: Strickt Press x 5 70% * bar of the floor C: 4 round for time of: Ringrows x 40 (45 degree) Situps x 40 Dumbell Swing 16/10kg “

Jul 2015

WOD 2015-07-06

Fokus: Metcon Dag i cykel: 1 A: 2 laps Splitjumps x 10 Oldman Squats x 10 Passthroughs x 10 B: 5 sets of: Snatch deadlift 130% x 5 reps * 130% of 1RM Snatch C: 3 rounds for Time of Run 800M Knee to elbow x 20 reps

Jun 2015

WOD 2015-06-26

“Fokus: Metcon Dag i cykel: 10 A: 2Lap Run 200M Press in snatch x 10 Prone Shoulder pass Throughs x 10 B: OTM for 9 MIN Halting Snatch (High hang, Mid thigh, 2″” below knee) C: Every 4 min, until out of time 200M Run Burpees 8, 10, 12, 14, 16, 18, 20, 22″