Aug 2015

WOD 2015-08-21

“Fokus: Weightlifting Dag i cykel: 5 A: Run 400M 2 laps Bulgarian Squats x 10 Russian baby makers x 10 B: Back Squat (from the rack) 6 reps 70% 4 reps 80% 2 rep 85% 1 reps 90% 1 reps 90% 6 rep 80% C: Every 20 second for 6 min alternate: 1. Thrusters 8 40/30kg 2. Power Clean x 8 40/30kg 3. Deadlift x 8 40/30kg”

Aug 2015

WOD 2015-08-14

Fokus: Gymnastics Dag i cykel: 15 A: Run 400M 2 laps Bulgarian Squats x 10 Russian baby makers x 10 B: Every 2 min for 10 min (5 set) of: Clean & Jerk x 2 70% C: 20 min AMRAP “Cindy” Pull-ups x 5 Push-ups x10 Squats x 15

Jul 2015

WOD 2015-07-31

“Fokus: Weightlifting Dag i cykel: 5 A: Run 200M Russian babymakers x 10 Sitt ups x 20 B: Back Squat (from the rack) 5 reps 70% 3 reps 80% 1 rep 90% 5 reps 80% 3 reps 90% 1 rep 95% C: For time: 21-15-9 Dumbell Thrusters16/10kg Sit ups Every minute break for 10 DU (20 SU) “

Jul 2015

WOD 2015-07-20

Fokus: Weightlifting Dag i cykel: 11 A: 2 laps Run 200M Oldman Squat x 10 Wallquadriceps 30s B: Front 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 (4 sets): Front Squat x 10 60% * bar from the floor C: Every 20 second for 6 min alternate: 1. Thrusters 8

Jul 2015

WOD 2015-07-10

“Fokus: Weightlifting Dag i cykel: 5 A: B: Back Squat (from the rack) 5 reps 70% 3 reps 80% 1 rep 90% 5 reps 80% 3 reps 90% 1 rep 95% C: “”Randy”” for time: Snatch x 75 35/25kg”

Jun 2015

WOD 2015-06-19

“Fokus: Weightlifting Dag i cykel: 5 A: 2 Laps Run 200M Sup ringrows x 12 2 Laps Shoulder passthrough x 10 Oldman Squat x 10 Ring Peck Stretch x 45s B: 15 min Timecap 5 sets (bar from the floor): Back Squat 60% x 10 C: 3 laps 25 Boxjumps 25 Dumbel snatch 20/16 25 Wallballs”

Jun 2015

WOD 2015-06-05

“Fokus: Weightlifting Dag i cykel: 7 A: 3x – Airsquat 15 – Burpees 10 – Mt climbers 20 B: – 5 x 5 Wallballs – OTM 5M 7 Wallballs C: 5 rep Backsquat 65% 3 rep Backsquat 75% 1 rep Back Squat 85% 1 rep Back Squat 85% Every 2min for 12 min 6rep Backsquat 65% Posta din tid som kommentar”