Sep 2015

wod 2015-09-08

Fokus: Snatch Dag i cykel: 2 A: B: 5 x Over Head Squat (3s break in bottom position) x 4 reps C: Every 2 min for 10 min (5 sets) High Hang Snatch @65% x 3 reps and then . . . Every 2 min for 8 min (4 sets) Snatch High Pull @95% x 1 rep D: 2 rounds for time of: Pullu-ps x 10 reps Push-Ups x 10

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 2015-08-20

“Fokus: Metcon, Gymnastics Dag i cykel: 4 A: 3 laps Splitjumps x 10 Oldman Squat x 10 Pushup x 10 B: Every 3 minutes for 21 min (7 set) of: Power Clean x 1 Split Jerk altering leg x 4 Hang power Clean x 2 * With out setting down the bar C: 10 min AMRAP Ring dips x 10 Run 200M”

Aug 2015

WOD 2015-08-19

“Fokus: Metcon, Gymnastics, Weightlifting Dag i cykel: 3 A: Run 400M 2 laps Snatch in press x 10 Rack peck 30s B: Every minute for 5 min (5 sets) of: Handstand hold 30s C: 24 min Amrap 2 laps Ground to over head x 10 45/30kg Burpees x 10 3 laps Over head Squat x 10 45/30kg Knees to elbow x 20 4 laps Thrusters x 10 45/30kg Situps x

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 2015-08-17

Fokus: Metcon Dag i cykel: 1 A: 2 laps Mt Climbers x 20 Hamstingsplit x 10 Rack assisted Squat x 5 B: Run 3K * Top of Åbergsbacken C: 2 laps Wallquardiceps 30s Hipcircles x 5 

“Fokus: Mobility and Recovery A: 3 rounds of: Hipcircels x 10 Russian Babymakers x 10 Band Hamstring Stretch x 10 B: 2 rounds of: Wall slides x 10 Y’s, T’s, W’s 30s “