WOD: 31.08.2017
1. Endurance:
Run your favorite hill-route for time.
2. Squats:
Continue on your Hatch Squat Program.
You can download the hatch squat program here.
PS: Tomorrow, we are doing a morning workout, så stay tuned!
Ukategorisert
30.08.2017
WOD: 30.08.2017
1. Metcon:
«Summer Mayhem 2017: Event Two»
Team 4:
20 Min AMRAP of:
MAX Cal AirMill
MAX Cal Rower
MAX Reps farmer carry @ 2×24/2×16 kg
(1 rep = 10m length)
Individual:
AMRAP 20 min of:
10 min MAX Cal Row
10 min MAX reps farmer carry @ 2×24/2×16 kg.
(1 rep = 10m length)
2. Push´n Pull Strength:
5 rounds (not for time) of:
5 Strict Shoulder Press
3-5 Weighted Pull-ups
1 Strict Ring Muscle Up
29.08.2017
WOD: 29.08.2017
1. Hatch Squat:
You can download the hatch squat program here.
2. «Summer Mayhem 2017: Event One»:
Team 4:
Establish Team Total:
1 RM Clean
1 RM Weighted Pull-Up
Max Strict HSPU (Defisit male: 2 x 25kg)
3. Metcon:
Amrap 9 min:
9 Thrusters @ 43/30kg
6 T-2-B
3 Burpee Mu´s
28.08.2017
WOD: 28.08.2017
1. Løfting:
EMOM i 15 minutter:
1 x Power Clean
2. Styrke / Midline:
5 Rounds (not for time):
5 x Strict Defisit HSPU
21 x GHD Sit-ups
3. Metcon:
«Summer Mayhen 2017 Event Zero»:
Team 4
3 rounds for time with partner (M+F)
600m run
2 rounds of:
8 x Syncro Squat Clean Thrusters @ 60/45 kg
16 x Syncro Pull-ups
23.08.2017
WOD: 23.08.2017
1. Hatch Squat:
You can download the hatch squat program here.
2. Strength / Styrke:
10 x 5 reps of Strict Shoulder Press
20.08.2017
WOD: 20.08.2017
Kondisjon/Endurance:
In teams of 2:
For time (each):
800m Run
600m Run
400m Run
200m Run
400m Run
600m Run
800m Run
Person #1 starts while person #2 waits for person #1 to finish the first 800m.
Then Person #2 runs 800m while person #1 rests… and so on.
19.08.2017
WOD: 19.08.2017
100 Ring Muscle ups for time
16.08.2017
WOD: 16.08.2017
1 Løfting:
Hvert 2 min på:
3 first pulls + 1 hang Squat Clean
2 Metcon:
For time:
800m run
15-12-9-6-3
OH Squats @ 60/40kg
50-40-30-20-10
Air Squats
800m run
13.08.2017
WOD: 13.08.2017
Hviledag
12.08.2017
WOD: 12.08.2017
1 Løfting:
EMOM: så langt du kommer…
3 x Touch’n go Clean & Jerk
Øk vekten med 5kg for hvert minutt.
2 Metcon:
Team 2:
1 min:
1 x Burpee over the bar
1 x Thruster @ 40/30kg
2 min:
2 x Burpees over the bar
2 x Thrusters @ 40/30kg
…
Så langt laget kommer innenfor 1 minutt.