WOD

08 November 2018

 Torsdag

 
A) Snatch
3 x 2 reps at 80%
2 x 1 rep at 85-90%
 
Beginner
5 sets of 
3 Power Snatches 
3 Overhead Squats
 
B) WOD
10 rounds for time: (Timecap: 13 min)
 
Rx
6 Burpee Box Jumps
4 Hang Power Cleans 60/45kg
 
Md
5 Burpee Box Jumps
4 Hang Power Cleans 45/30kg
 
Lt
4 Burpee Box Jumps
4 Hang Power Cleans 30/20kg
 
C) Core
Hanging Alternating Leg/Knee Raises
3 sets of 30 seconds 
 
Extra Credits 
i) Power Clean
4 x 1 reps at 80% of 1RM Clean
 
ii) Ski Erg Intervals
5 sets of 
500m Ski Erg
Rest 1 min between sets
 




07 November 2018

 Onsdag

 
A) Jumping
Spend 10 minutes practicing seated box jumps
Start by sitting on a box or bench, rock forward and jump up onto a box.
 
B) Front Squat + Jerk
Build up to a daily max set of 2 Front Squats and 1 Jerk
 
Beginner
5 sets of 
3 Front Squats
3 Split Jerks
 
C) WOD
10 min AMRAP 
Perform an ladder of: 
 
10-12-14... Pullups 
20-24-28... Dumbbell Snatches 
 
Following each round perform a set of rope jumps.
 
Rx: Chest to Bar Pullups, 22/16kg DB, 50 Double Unders
Md: Chin over Bar Pullups, 18/12kg DB, 20 Double Unders
Lt: Jumping Pullups, 14/9kg DB, 50 Single Unders 
 
Extra Credits 
i) Long Conditioning Intervals
12 min AMRAP x 2 sets
 
2 x 15 meter Sled Push + 15 meter Sled Pull
250 meters Rowing
6 Fatbar Ground to Overhead, medium-light weight
6 Bar Facing Burpees
 
Rest 4 min between sets




06 November 2018

 Tisdag

 
A) Clean 
5 x 2 reps at 85%
 
Beginner
5 sets x 4 reps
 
B) WOD
3 rounds for time: (Timecap: 12 min)
 
Rx
18 Handstand Pushups
18 Kettlebell Swings 32/24kg
18 Goblet Squats 32/24kg
 
Md
8 Handstand Pushups
18 Kettlebell Swings 24/18kg
18 Goblet Squats 24/18kg
 
Lt
18 Hand Release Pushups
18 Kettlebell Swings 16/12kg
18 Goblet Squats 16/12kg
 
C) Weighted Planks
3 sets of 30 second holds
Place weight on hip
 
Extra Credits 
i) Muscle Snatches
5 x 3 reps at 60% of 1RM Snatch
 
Behind the Neck Jerk
5 x 1 rep at 85-90% of Split Jerk




05 November 2018

 Måndag

 
A) Snatch
 
3 sets of 
1 Snatch Pull
1 Snatch
use 85% of 1RM Snatch
 
Beginner
6 sets of
3 x Snatch Pull + Snatch
 
B) Back Squat
3 x 2 reps at 85% 
 
C) WOD 
In teams of 2, performed as you go, I go.
15 min AMRAP 
 
Rx
27 Row for kcal
24 Dumbbell Push Jerks 26/18kg
21 Jackknives
 
Md
21 Row for kcal
24 Dumbbell Push Jerks 20/14kg
15 Jackknives
 
Lt
15 Row for kcal
24 Dumbbell Push Jerks 14/10kg
21 Situps
 
Extra Credits 
i) Clean & Jerk Strength
4 sets of 
2 Power Clean 
2 Push Press
70% of 1RM Clean & Jerk
 
ii) Gymnastics WOD
3 rounds for quality
 
Rx
6 Ring Muscle Ups
18 Pistol Squats
 
Sc
6 Transition Drill Reps
6 High Kips in Rings
6 Pistol Squats
 




02 November 2018

 Fredag

 
A) Power Snatch
4 x 2 reps 75-85% of 1RM Snatch
 
Beginner
4 sets of
1 Muscle Snatch
1 Power Snatch
1 Muscle Snatch
1 Power Snatch
2 Overhead Squats
 
B) Front Squat + Jerk
Build up to a daily max set of 3 Front Squats and 1 Jerk
 
Beginner
5 sets of
3 Front Squats
3 Split Jerks
 
C) WOD
5 rounds for time (Timecap: 10 min)
 
Rx
12 Pullups
16 Single Arm Kettlebell Thrusters 24/16kg
 
Md
8 Pullups
16 Single Arm Kettlebell Thrusters 18/12kg
 
Lt
4 Pullups (Banded)
16 Single Arm Kettlebell Thrusters 12/8kg
 
Extra Credits
i) Clean
3 sets of
1 Hang Power Clean
1 Power Clean
 
Performed with 85% of 1RM Clean
 
ii) Assault Bike Intervals
 
10 sets of
45 seconds ON / 15 seconds OFF




01 November 2018

 Torsdag

 
A) Clean Pull from Deficit
3 x 4 reps
Performed as fast pull, focus on shrug movement at top of extension.
2 second descent, slow and controlled.
Use 90% of 1RM Clean
 
B) WOD
2 x 5 min AMRAP
 
Rx
70 Double Unders
18 Power Cleans 50/35kg
18 Lateral Burpees
 
Md
40 Double Unders
18 Power Cleans 40/30kg
18 Lateral Burpees
 
Lt
70 Single Unders
18 Power Cleans 30/20kg
18 Lateral Burpees
 
Rest 3 min between AMRAPs
 
C) Core Strength
Weighted Sit-ups
3 sets of 15 reps
 
Use a dumbbell or a weightplate for added resistance
Anchor feet to something rigid or have a partner stand on them.
 
Extra Credits
i) Push Jerks, Touch & Go
6 sets of
5 Touch & Go Push Jerks at 65% of 1RM Jerk
 
ii) Bar Muscle Up Practice
Spend 10 minutes practicing Bar Muscle Ups
 
For scaling, practice Hip to Bar Kips and band-supported muscle ups.