Aug 2015

WOD 2015-08-18

“Fokus: Metcon, Wightlifting Dag i cykel: 2 A: Run 400M 2 laps Rack assisted Squat x 10 Russianbabymakers x 10 B: 3 sets of Front Squat x 8 50% Front Squat 1-1-1-1-1 * Build to find 1RM in rack with support C: Every 20 second alterning for 6 min of: 1. Medball Clean over shoulder x 8 5/3kg 2. Push ups on medball x 8 3. Medball Thrusters x 8″

Aug 2015

WOD 2015-08-11

Fokus: Metcon, Gymnastics Dag i cykel: 12 A: 2 laps Run 200M Xioaping x 5 Oldman Squat x 10 Pullups x 10 B: Every 3 min for 15 min (5 sets) of: Power Clean x 1 60% Split jerk x 3 C: 3 rounds for time of: Wall climbes x 6 Burpees x 12 Situps x 18 Du x 24 (SU x 48)

Jul 2015

WOD 2015-07-28

“Fokus: Metcon, Wightlifting Dag i cykel: 2 A: 3 laps Oldman Squat x 10 Hamstringsplits x 10 Pecksmash 30s B: Every 3 min for 18min (6 set) of: Front Squat x 8 65% * Bar of the floor C: For time “”Elisabeth””: 21-15-9 Clean & Jerk 60/45kg Ring dips”

Jul 2015

WOD 2015-07-07

“Fokus: Metcon, Weightlifting Dag i cykel: 2 A: Run 200M 2 laps Xiaoping x 5 Splitjumps x 10 Wallslides x 5 Airsquats x 5 B: “”bring sally up”” Front Squat 60/40kg C: 5 rounds for time of: Walking lunges x 6 40/30kg Power Clean x 10 Walking lunges x 6 40/30kg Deadlift Highpulls x 10″

Sep 2014

WOD 2014-09-19

Fokus: M,W Uppvärmning: – 400M RUN – Shoulder Mobility Kunskap/ Styrkeövning: 6 x 5 Frontsquat 60% WOD 5x FT “”Nancy”” 400M Run 15 OHS 43/30kg Posta din tid till boxpeak.com

Sep 2014

WOD 2014-09-03

Fokus: M,W Uppvärmning: – 400M RUN – Shoulder Mobility Kunskap/ Styrkeövning: 5-5-5-3-3-3 Front Squat 85% WOD 3 x FT 10 clean 60/43kg 400M Run Posta din tid som kommentar

Aug 2014

WOD 2014-08-18

“Fokus: M,W Uppvärmning: – 400M RUN – Shoulder Mobility Kunskap/ Styrkeövning: – Deadlift (5-5-3-3-3) 85% WOD 5 x FT – 10 Deadlift 80/60kg – 15 Boxjumps over Posta din tid som kommentar”