11.00+18.00 med André
| Warm up 4 min ski/row/bike 2 min stretch Styrka: Paus deadlift 5-5-5 clean pulls 3-3-3 |
2 rounds for time 40 kb swing 30 burpee-to-target 40 wallballs (ev, brake: 10 toe-to-bar) 1:30 rest |
17.00 med Robban
| “Open 21.3” For Time 15 Front Squats (95/65 lb) 30 Toes-to-Bars 15 Thrusters (95/65 lb) -Rest 1 minute- 15 Front Squats (95/65 lb) 30 Chest-to-Bar Pull-Ups 15 Thrusters (95/65 lb) -Rest 1 minute- 15 Front Squats (95/65 lb) 30 Bar Muscle-Ups 15 Thrusters (95/65 lb) Time cap: 15 min |
“Open 21.4” Move immediately to complete the following complex for max load: 1 Deadlift 1 Clean 1 Hang Clean 1 Jerk Time cap: 7 minutes |
11.00+18.00 med André
| Warm up 4 min ski / row / bike 2 min stretch
Styrka: |
Amrap 10 min 50 double-unders / 100 SU 10 ball over shoulder
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17.00 med André
| Warm up 4 min ski / row / bike 2 min strech |
2 rounds 2&2 (egen utrustning) Split: 100 burpee over bar 90 clean & jerk 80 boxjump-overs 70 hspu / push-ups 60 power snatch / clean 50 pistols 40 thrusters 30 step-ups 20 sumo deadlift high-pull 10 komplex: deadlift+clean+hang-clean+jerk Varv 2 halvera reps |
06.30 med André
| Warm up 4 min ski/row/bike 2 min stretch Styrka Pull-ups 5-5-5-5 strict hspu from box 8-8-8-8 |
Amrap 20 min 5 ring muscle-ups 10 handstand push-ups 15 front squats 42,5/30kg Scale: |
16.30 med Robban
| Warm up:
3 varv: Öva HSPU skip |
WOD 5 round for time BUY IN: 20 burpee Singel arm DB snatch 20 Muscle-ups/pull-ups 5/10st Sit-ups 20st DU 50st Wallball 20st CASH OUT: 20 burpee |
17.30 med Jossan
| Warm up:
Leka är roligast på träning
|
For time: 3 rds of: 15 power cleans (RX: 60/42,5 kg) 20 push ups Then, 2 rds of: Finally, 1 round of: |
11.00+17.00 med André
| Warm up: 4 min ski/row/bike 20 kb swing 2 min stretch Styrka: Front squats 5-5-5-5 |
Amrap 20 min 2:00 min bike 1 clean & jerk 80/55kg 1 muscle-up Scale: |
Löpning 18.00
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06.30+11.00+17.00 Med André
| Warm up 4 min ski/row/bike 2 min stretch Open 12.1
|
-Vila 8-10 min ( preppa för wod)- Amrap 20 min 2&2 20 squat clean + split jerk 15 cal row/ski (each) 20 handstand push-ups 15 cal bike (each) 20 double db hang snatch 150 DU /300 SU 20 toe-to-rings
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09.00 med André
| Warm up 4 min ski/row 2 min stretch
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10-1 hang squat clean Jerk toe-to-rings push-ups 40/30kg Timecap: 25 min |
09.30 med André
| Warm up 4 min ski/row/bike 2 min stretch Emom 8 min |
10 min: For time 30 clean & jerk 60/45kg Rem time: row 10 min
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