Jul 2015

WOD 2015-07-23

Fokus: Weightlifting, Metcon Dag i cykel: 14 A: Run 200M Oldman Squat x 10 Pullups (strict) x 10 B: 5 sets (bar from the floor): Back Squat 60% x 10 * power clean, push press to place the bar on shoulders and reverse to put it down C: 4 laps of for time: Clean & jerk x 10 60/40kg Ringrows x 30 (45 degree)

Jul 2015

WOD 2015-07-02

“Fokus: Weightlifting, Metcon Dag i cykel: 14 A: 2 Laps Run 200M Wipes x 10 Y’s, T’s & W’s  30s B: Back Squat (off the floor) Every 3 min för 15 min (5 set) 8 reps 60% C: 12 min AMRAP 2 laps OHS x 10 50/35kg Run 200M 2laps Deadlift 20 50/35kg Burpees over bar 10″

Jun 2015

WOD 2015-06-16

“Fokus: Metcon, Wightlifting Dag i cykel: 2 A: 2 Laps Run 200M Burpees x 5 Oldman Squat x 10 B: E 2 MIN for 12 MIN Front Squat (bar from the floor) 50% x 6 60% x 4 70% x 2 60% x 6 70% x 4 80% x 2 C: FT 21-15-9 Deadlift 80/60 Boxjumps, step down”

Jun 2015

WOD 2015-06-01

“Fokus: Weightlifting, Metcon Dag i cykel: 5 A: 3 x – Squat 15 – Burpees 6 – Mt climbers 20 2x – Shoulder pass throughts 10 – Shoulder wipes 5L, 5R B: – OTM 10 M 3x Thrusters 85% C: WOD FT 21-15-9 – 10 Deadlift 80/60kg – 210M, 150M 90M Rep RUN Posta din tid som kommentar”

May 2015

WOD 2015-05-17

“Fokus: Weightlifting, Metcon Dag i cykel: 5 Uppvärmning: 2x – 400M Run – Squat 15 – Burpees 5 – Mt climbers 20 Kunskap/ Styrkeövning: 10 min 5-5-3-3-3- OHS WOD a + b a) e 2m for 14 min 10 DL 60/40kg 30 sek L-sit (use barplates if needed) b) 5 laps 5 Shoulder to overhead 60/40kg 10 Burpees over bar Posta din tid som kommentar”

May 2015

WOD 2015-05-01

“Fokus: Weightlifting, Metcon Dag i cykel: 5 Uppvärmning: 2x – Squat 15 – Burpees 6 – Mt climbers 20 Kunskap/ Styrkeövning: 10 min 5-5-3-3-3 Thrusters WOD FT 3 laps 12 Medball Thrusters 9/5kg 10 Burpees 3 laps 12 Medball clean over shoulder 20 DU (60 SU) 3 laps 12 Medball Front Squat 10 Splitjumps Posta din tid som kommentar”

Apr 2015

WOD 2015-04-22

Fokus: Weightlifting, Metcon, Gymnastics Dag i cykel: 9 Uppvärmning: 2x – Airsquat 10 – Mt. climbers 10 – Burpees 5 Kunskap/ Styrkeövning: 10 min 5-5-3-3-3 Pullups (kipp) WOD 12 min 6 Snatch rx 40/30 kg 15 Medball Thrusters 9/5 kg 6 Snatch rx 40/30 kg 10 Medball Pushups Posta din tid som kommentar