WOD

10 October 2018

 Onsdag

A) Handstand Hold Practice
Spend 10 minutes practicing still handstand holds.

B) Reverse Snatches 
5 x 3 reps at 75% of 1RM Snatch

C) WOD
5 min AMRAP x 2 sets
3 min rest between rounds

Rx 
600/500m Row
30 Kettlebell Snatches 24/16kg
100 Double Unders
15 Kettlebell Snatches 24/16kg
50 Double Unders
If you finish within 5 minutes, you deserve to rest.

Md
550/450m Row
30 Kettlebell Snatches 18/12kg
50 Double Unders
15 Kettlebell Snatches 18/12kg
25 Double Unders
If you finish within 5 minutes, you deserve to rest.

Lt
500/400m Row
30 Kettlebell Snatches 14/8kg
100 Single Unders
15 Kettlebell Snatches 14/8kg
50 Single Unders
If you finish within 5 minutes, you deserve to rest.

Extra Credits
i) Ring Muscle Ups 
1 RMU + 1 Dip x 15 sets for time

ii) Short Assault Bike & Burpee Intervals
10 x 30 seconds ON, 30 seconds OFF, alternating between:
Assault Bike for kcal
Burpees




09 October 2018

 Tisdag

A) Clean & Jerk Complex
Every 90 seconds x 6 sets
2 Hang Cleans + 3 Push Presses at 75% of Push Press

B) WOD
3 rounds for time: (Timecap 15 min)

Rx
30 Box Jumps Overs
25 Toes to Bar
20 Dumbbell Snatches 22/16kg
Rest 60 seconds

Md
25 Box Jumps Overs
15 Toes to Bar
20 Dumbbell Snatches 18/12kg
Rest 60 seconds

Lt
20 Box Jumps Overs
25 Hanging Knee Raises
20 Dumbbell Snatches 14/10kg
Rest 60 seconds

C) Core Strength
Side Plank Leg Lifts
3 x 10 reps per side

Extra Credits
i) Snatch Technique Complex
Muscle Snatch + Hang Muscle Snatch + 2 Snatch Balance
6 sets, 50% of 1RM Snatch

ii) Gymnastic Hold Circuit
15 second Ring Support, scale up by doing Tuck or L-Sit
Rest 30 seconds
5 - 15 second Single Arm Hang per arm
Rest 60 seconds




08 October 2018

Måndag

A) Power Snatch
4 x 3 reps 75%

B) Back Squat
4 x 2 reps 80%

C) WOD
9 min AMRAP

Rx 
3 Bar Muscle Ups
15 Wallballs 9/6kg

Md
6 Burpee Chest to Bar Pullups
12 Wallballs 9/6kg

Lt
6 Burpee Chin over Bar Pullups / Jumping Pullups
12 Wallballs 6/4kg

Extra Credits
i) Split Jerks
3 x 3 reps 80%
3 x 2 reps 85%

ii) Long Conditioning
4 rounds of: 
1000m Row
800m Run
600m Ski 





05 October 2018

 Fredag

A) Weighted Pullup
In a 10 minute window, build up to a 1RM Weighted Pullup. 

When 1RM has been established, perform 3 reps of lighter intensity every 60 seconds for the remainder of time. 

Compare results to week 34. 

B) WOD
15 min AMRAP

Rx
20 Chest to Bar Pullups
15 Lateral Burpees
10 Hang Squat Snatch 50/35kg
10 Shuttle Runs

Md
20 Chin over Bar Pullups
15 Lateral Burpees
10 Hang Squat Snatch 40/25kg
10 Shuttle Runs

Lt
20 Jumping Pullups
15 Lateral Burpees
10 Hang Squat Snatch 25/15kg
10 Shuttle Runs

C) Marching Plank 
3 sets of 
30 seconds plank, continuously lifting feet up off the ground in a marching pattern. Hips must stay neutral. Scale up by adding weight.

Extra Credits
i) Back Squat 3 x 4 reps 75%

ii) Handstand Walk Practice
Build an 8-shaped circuit and spend 10 minutes practicing going through.




04 October 2018

 Torsdag

A) Deadlift 
Establish a new 1 Rep Max

B) Walking Lunges
3 sets of 20 lunges
60 second rest between sets

C) WOD
For time: (Timecap: 12 min)

Buy in & Buy out:
10 Squat Clean Thrusters

Rx
3 rounds of 
20 Toes to Bar
60 Double Unders
Barbell at 60/40kg

Md:
3 rounds of 
12 Toes to Bar
30 Double Unders
Barbell at 50/30kg

Lt:
3 rounds of 
20 Hanging Knee Raises
60 Single Unders
Barbell at 40/25kg

Extra Credits: 
i) Power Snatch
5 x 2 reps 85%

ii) Rowing & Ski Erg Intervals

3 x 5 min AMRAP 
20/15 kcal Row
15/12 kcal Ski Erg

Rest 3 min between intervals




03 October 2018

Onsdag

A) Upper Body Pressing Strength
In a 10 minute window, build up to a:

Rx: 1RM Max Depth Strict Handstand Pushup

Sc: 1RM Barbell Press

When 1RM has been established, perform 3 reps of lighter intensity every 60 seconds for the remainder of time. 

Opt for Barbell Press if you need more than 1 abmat to perform a strict handstand pushup.

Compare results to week 34.

B) Intervals
5 rounds:

1:00 of Rowing for kcal
1:00 of AMRAP
10 Mountain Climbers
10 Crossover Jackknives (alternate between right hand touches left toe and vice versa)

Rest 1 min between rounds

C) Core Strength
4 x 15 seconds of: 

Rx: Hanging L-sit
Md: Hanging Tuck/L (one leg extended, one leg tucked, 2 sets of each)
Lt: Hanging Tuck

Extra Credtis:
i) Clean & Jerks
4 x 2 reps 75 - 85%
2 x 1 rep 90%

ii) Gymnastics
EMOM 7 
2-4 Burpee Bar Muscle Ups & 6-12 Pistols Squats




02 October 2018

Tisdag

A) Handstand Walk Practice
Spend 10 minutes practicing handstand walking

B) Snatch
6 x 2 Snatch Pulls + 1 Snatch at 80%

C) WOD
3 rounds for time: (Timecap: 12 min)

Rx 
24 Kettlebell Hang Cleans 32/24kg
18 Burpees
120 Double Unders

Md
24 Kettlebell Hang Cleans 24/18kg
14 Burpees
40 Double Unders

Lt
24 Kettlebell Hang Cleans 16/12kg
10 Burpees
120 Single Unders

Extra Credits:
i) Long Conditioning
3 sets of
2:00 Row
2:00 Ski Erg
2:00 Assault Bike
2:00 Run

Rest 2 min between sets




01 October 2018

 Måndag

A) Deadlifts
4 x 1 reps 90-97.5%

B) Strict Leg Raises
4 x 5 reps

Rx: Toes to Bar 
Md: Hanging Leg Raises
Lt: Hanging Knee Raise Up, Straight Legs Down.

Increase difficulty by making descent slower.

C) WOD
5 min AMRAP x 2 sets
Rest 3 min between sets

Rx
11 Wallballs 9/6kg
9 Toes to Bar
7 Power Snatches 50/35kg

Md
11 Wallballs 9/6kg
9 Knees to Elbows
7 Power Snatches 40/30kg

Lt
11 Wallballs 9/6kg
9 Hanging Knee Raises
7 Power Snatches 30/20kg

Extra Credits
i) Front Squats
5 x 2 reps 80%

ii) Assault Bike Intervals
6 sets of
1:00 medium pace
0:45 medium hard pace
0:30 hard pace
0:45 rest