Aug 2015

WOD 2015-08-12

Fokus: Weightlifting, Metcon, Gymnastics Dag i cykel: 13 A: Run 200M Mt Climbers x 10 Walking lunges x 10 Wipes x 10 B: Ropeclimb progress 3 sets of: 1. Ring rows (45 degrees) x 10 2. Pullups x 10 3. Pull rope from flor to standing x 3 4. Ropeclimb x 3 * Start from your level C: Hero workout “Desforges” as pair of 2: Five rounds for time of:

Jun 2015

WOD 2015-06-17

“Fokus: Metcon, Gymnastics, Weightlifting Dag i cykel: 3 A: 2 Laps Run 200M Splitjumps x 10 Russian babymakers x 10 B: E 1 MIN for 30 MIN MIN 1 15 KB Swings (R) MIN 2 10 Walking Lunges Plate to chest 15/10kg MIN 3 10 Boxjumps over C: Not for time: 2 x: Strickt Pull-ups x Max”

May 2015

WOD 2015-05-29

“Fokus: Metcon, Gymnastics, Weightlifting Dag i cykel: 3 Uppvärmning: 3x – Burpees 5 – Pushups 10 – Airsquat 10 Kunskap/ Styrkeövning: 10 MIN – 5 x 45s Handstand hold – 5min Handstand Walk WOD 24M AMRAP (Pair 2 min on/off) – Frontsquat 60/40kg – 10 Pullups – 10 Burpees over bar Posta din tid som kommentar”

Apr 2015

WOD 2015-04-12

“Fokus: Metcon, Gymnastics, Weightlifting Dag i cykel: 3 Uppvärmning: 3x – Burpees 5 – Pushups 10 – Airsquat 10 Kunskap/ Styrkeövning: 10 min 5-5-3-3-3 Power Clean WOD 12 min TIMECAP 2 laps 7 Deadlift 80/60 14 Pushups 2 laps 7 Deadlift 80/60 14 Burpees 2 laps 7 Deadlift 80/60 14 Chins Posta din tid som kommentar”

Mar 2015

WOD 2015-03-27

“Fokus: Metcon, Gymnastics, Weightlifting Dag i cykel: 3 Uppvärmning: 3x – Burpees 5 – Pushups 10 – Airsquat 10 Kunskap/ Styrkeövning: 10 min 5-5-3-3-3 Front Squat WOD 16 min (5 burpees otm) 10 Clean 40/30kg 10 Wallballs 10 Situps Posta din tid som kommentar”

Mar 2015

WOD 2015-03-13

“Fokus: Metcon, Gymnastics, Weightlifting Dag i cykel: 3 Uppvärmning: 2x – Airsquat 10 – Mt. climbers 10 – Burpees 5 Kunskap/ Styrkeövning: – OTM 9M Front Squat 85% WOD 7MIN AMRAP – 20 KB Swing A – 5 Burpees – 10 Lunges 20/10kg Buy out OTM 10M 30S Hollowman Posta din tid som kommentar”

Mar 2015

WOD 2015-03-04

“Fokus: Metcon, Gymnastics, Weightlifting Dag i cykel: 3 Uppvärmning: 2x – Burpees 5 – Airsquat 10 – Tuck jump 5 – Chins 5 (or max i lower) Kunskap/ Styrkeövning: – Pistols (progression) – OTM 10M 3(v+h) Pistols WOD 15-12-9 – Medball Clean – DU (3xRep SU) – Wallclimbes Posta din tid som kommentar”