Jul 2015

WOD 2015-07-22

Fokus: Weightlifting, Metcon, Gymnastics Dag i cykel: 13 A: Run 200M Hamstring Split x 10 Hipcircles x 5 B: Pistol progress x 4 sets 1. Standing on box x 5 2. Candelstick roll x5 3. Pistols x 5 * begin at the progress stage you feel comfortable with C: 24 min Amrap ( Pair of 2) Dumbellswing x 50 21/16kg Wallballs x 50 5/3kg Dumbell Thrusters x 50 21/16kg”

Jul 2015

WOD 2015-07-01

“Fokus: Weightlifting, Metcon, Gymnastics Dag i cykel: 13 A: 2 laps Run 200M Xiaopieng x 5 (använd en 5kg vikt skiva) Airsquat x 10 Pullups (strickt) 5 B: Muscle up progression x 5 set 1. Pushup x 3 2. Dips x 3 3. Banded MU x 3 4. Pullups x 3 5. Kipping pullups x 3 * Jump in at the level of you skill (1-5) C: Every minute, on

May 2015

WOD 2015-05-24

“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 Floor Press WOD 24MIN 30s On/Off FS 5, 10, 15, 20, … 60/40kg Wallballs 30 DL 5, 10, 15, 20, … TTB 30 (KTE)”

May 2015

2015-05-13

“Fokus: Metcon, Gymnastics, Weightlifting Dag i cykel: 3 Uppvärmning: 2x – 400M Run – Burpees 5 – Pushups 10 – Airsquat 10 Kunskap/ Styrkeövning: 1-1-1-1-1 30 sek handstand / handstand against wall WOD AMRAP 3 Laps 1 min Wallballs 5/3kg 1 min Pushpress 40/30kg 1 min Kettelbellswings 24/16kg 1min Ringrow at 45 1 min rest Posta din tid som kommentar”

May 2015

WOD 2015-05-08

“Fokus: Weightlifting, Metcon, Gymnastics Dag i cykel: 9 Uppvärmning: 400M Run or 2x – Airsquat 10 – Mt. climbers 10 – Burpees 5 Kunskap/ Styrkeövning: 10 min 5-5-3-3-3 OHS WOD 16MIN 30s On/Off FS 5, 10, 15, 20, … 60/40kg Wallballs 30 DL 5, 10, 15, 20, … TTB 30 (KTE) Posta din tid som kommentar”

Apr 2015

WOD 2015-04-27

“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 Pullup for Rx (Pullup progression for none Rx) WOD FT (Pair of 3) 3 laps 50 boxjumps over 50 Dumbel snatch 18/14 50 wallballs 5/3 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