Dagens_pass

Warm up
3 rounds
30m bearcrawl
150m ski/row

 

Öva hang power clean + jerk (10min)

Double ”DT”
5 rounds (x2)
12 deadlift
9 hang power cleans
6 push-jerk

RX: 70/50kg
IN: 60/35kg
SC: 45/25kg

   

 

   
Warm up
2 rounds
30m lunges + twist 5kg plate
15 ground-to-overhead 5kg plate

E2min x8 min
15 wallballs 10/6kg
3 rope-pulls

E2min x8 min
10/7 cal ski
10 goblet r.lunges 24/16kg

E2min x8 min
60 double-unders
5 ball over shoulder 56/35kg

   

 17.00 med Robban

Warm up:

3 rounds
Push-ups 10
Sit-ups 10
Air squats 20
12 cal ski/row/AB

Team AMRAP 30min
Split of
10 muscle-ups/20 pull-ups
20 wallball
20 DB snatch 15/22,5 kg
20 Deadlift 60/90 kg
20 Burpee over bar
40 cal row
   

Oscar 17.30

Stretch/Warm  
– TBA
_________________________
WOD 

CASH IN : 50 reps Wallball
– Direkt 2 varv för time
2 rounds for time of 24 reps av :
• Deadlift 80/55 kg 24 reps

• Box jumps, 24 reps
• Wallball , 24 reps. 
• Squad Clean 50kg/35, 24 reps

• Box jumps, 24 reps
• Wallball , 24 reps
• Push press 50kg / 35, 24 reps
CASH OUT 🙂 : TBA
____________

 

 
   
Warm up:
2 rounds
200m ski/row
15m bearcrawl
15m lunges

Öva svagheter i wod (10min)

Team wod 2&2
For time
7 rounds each:
12/9 cal bike
– Double front rack kb holds

7 rounds each:
12/9 cal row
– 7 strict hspu or 3-5 muscle-ups

7 rounds each:
7/7 single db thruster 22.5/15kg
– 3-5 tyre-flips

 

Warm up
4 min ski/row/bike
2 min stretch 

4 rounds
15 bicep bb curls
15 plate skull-crushers

”Sandras favorit, *kom i tid*”
OBS! uppvärmning behövs inte :/
For time
60 cal bike
60 burpee over bar
60 db snatch
60 boxjump-overs
60 hr. push-ups
60 lunge-jumps

09.00 med André

Warm up
2 min ski/row/bike
2 min stretch
Amrap 18 min
30m overhead lunges 2xkb
5 ground-to-overhead 70/50kg
15/12 cal row
   

 

09.30 med André

Warm up
4 min ski/row/bike
2 min stretch

Amrap 6 min
2 rope rigg-pulls
12 front squats 45/30kg
6 burpee over bar

Amrap 6 min
50 double-unders
12 knee-to-elbow
6 ball over shoulder 56/35kg

Amrap 6 min
20 hammer hits
15x 2 renegade rows + 1 push-up