Aug 2015

WOD 2015-08-20

“Fokus: Metcon, Gymnastics Dag i cykel: 4 A: 3 laps Splitjumps x 10 Oldman Squat x 10 Pushup x 10 B: Every 3 minutes for 21 min (7 set) of: Power Clean x 1 Split Jerk altering leg x 4 Hang power Clean x 2 * With out setting down the bar C: 10 min AMRAP Ring dips x 10 Run 200M”

Aug 2015

WOD 2015-08-13

Fokus: Weightlifting, Metcon Dag i cykel: 14 A: Run 400M Hamstringsplit x 10 B: Back Squat (from the rack) 5 reps 70% 3 reps 80% 1 rep 90% 5 reps 80% 3 reps 90% 1 rep 95% Every 2 min for 8 min: Back Squat x 10 60% * bar from the floor C: Alernate every 20 second for 8 min 1. Dumbell Snatch x 6 16/10kg 2. Splitjumps x

Jul 2015

WOD 2015-07-30

“Fokus: Metcon, Gymnastics Dag i cykel: 4 A: 2 Laps Run 200M Strickt Pull-ups x 10 Shoulder Pass Throughs x 10 B: E 2 MIN for 12 MIN Bear Complex (with out setting down the bar do): 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press C: WOD 8min 10 Wallballs 9/5kg 20 Ringrows (45) 10 Wallballs 9/5kg 20 pushups”

Jul 2015

WOD 2015-07-21

Fokus: Metcon, Gymnastics Dag i cykel: 12 A: Run 200M 2 Laps Passthrougs x 10 Wipes x 10 OHS x 10 (stick) B: Every 2 min for 18min (9 sets) Power snatch Hang Power snatch Overhead Squat x 8 * with out setting down the bar, build to heaviest C: Every minute for 12 min alernate: 1. Pullup hold (chin over bar) 30s 2. Handstand hold 30s 3. L-sit hold

Jul 2015

WOD 2015-07-09

“Fokus: Metcon, Gymnastics Dag i cykel: 4 A: Run 200M 2 Laps Pushup x 10 Airsquat x 10 Mt Climbers x 10 Pullups x 10 B: 5 sets of: Squat Clean 70% Hang Squat Clean Hang Power Clean + Jerk * With out setting down the bar, rest 60s between sets C: a) FT 21-15-9 – Clean 40/30 – Sittups Rest 3 min b) FT 5-9-15 – Thrusters 40/30kg –

Jun 2015

WOD 2015-06-30

“Fokus: Metcon, Gymnastics Dag i cykel: 12 A: 2 laps Hip flexor x 15 Passthrough x 10 Pechsmash x 30 s Balltrapmyofacila x15 B: Every 2 min for 12 min (complex) Power Snatch 70% Over head Squat Hang Squat Snatch Overhead Squat C: Every 6 min for 24min (4 set for effort) Ring Dips x 10 Ropeclimbes x 2 Sittups x 30 “

Jun 2015

WOD 2015-06-18

“Fokus: Metcon, Gymnastics Dag i cykel: 4 A: 2 Laps Run 200M Strickt Pull-ups x 10 Shoulder Pass Throughs x 10 B: E 2 MIN for 12 MIN Bear Complex (with out setting down the bar do): 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press C: WOD 8min 10 Wallballs 9/5kg 20 Ringrows (45) 10 Wallballs 9/5kg 20 pushups”