WOD: 09.01.2018
#1 Weightlifting:
Power Cleans
3-3-3-2-2-1-1…
Work up to 1 RM of the day
#2 Metcon:
Team (3) WOD:
AMRAP in 15 mins of: Wall Balls
Person #1: Wall Balls
Person #2: Static Handstand Hold
Person #3: Rests.
*You must switch if you fail to hold the Handstand position or if you drop the ball.
WOD: 08.01.2018
#1 Strength:
30 x Muscle Ups (Bar or Rings)
* Do the 15 first with a MedBall
#2 Metcon:
3 Rounds for time of:
10 x Squat Cleans @ 70/50 kg
20 x Front Rack Lunges @ 70/50 kg
30 x Cyclist Squats @ BW
WOD: 06.01.2018
Endurance:
RUN 5000m for time.
WOD: 05.01.2018
Morning WOD:
1 – 10 – 1 reps for time of:
Push Ups
Air Squats
Burpees
Afternoon WOD:
«Linda»
10-9-8-7-6-5-4-3-2-1 reps for time of:
Bench Press @ 1 x BW
Deadlifts @ 1,5 x BW
Squat Cleans @ 0,75 x BW
WOD: 02.01.2018
#1 Weigthlifting:
Complex:
1 x Power Snatch
1 x Hang Squat Snatch
3 x OH – Squats
(Must be done unbroken)
Find your 1 RM of the Complex
#2 Metcon:
Team (2) WOD:
AMRAP in 10 min of:
80 Wall Balls
20 Power Snatch @ 60/45 kg
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WOD: 31.12.2017
Team (2) WOD:
AMRAP in 20 mins of:
20 x Goble Squats @ 32/24 kg
18 x Burpee Over the KB
20 x KB Swings @ 32/24 kg
18 x Strict HSPU
20 x KB Lunges @ 32/24 kg
18 x Pistol Squats
20 x KB SDHP @ 32/24 kg
18 x T-2-B
Exit Key: 18 Burpee MU´s / Burpee Pull Ups
WOD: 30.12.2017
Team (2) WOD:
For Time:
3000m Row
120 Alternating Pistol Squats
40 Hang Power Cleans @ 100/65 kg
WOD: 29.12.2017
In teams of (3):
For time:
10 Rounds of:
1 x Power Clean
1 x Squat Clean
3 Bar Mu´s
Then…
10 Rounds of:
1 x Power Clean
1 x Squat Clean
5 x C-2-B Pull Ups
Then…
10 Rounds of:
1 x Power Clean
1 x Squat Clean
9 x Pull Ups
WOD: 28.12.2017
#1 Weightlifting:
Squat Snatch: 1 lift EMOM.
Up to max
(After 3 lift on the same weight, increase the weight)
#2 Skill/Gymnastics:
10 rounds of:
10m Handstand Walk
5 or 10 x GHD Sit-ups
(If you can do the 10m unbroken, you get to do 5 GHD sit-ups)
