WOD

06 December 2018

 Torsdag

 
A) Deadlift
4 x 2 reps at 85%
 
Beginner 
4 x 6 reps at 70%
 
B) WOD Intervals
3 min ON / 1 min OFF x 5 sets
 
Rx
40 Double Unders
8 Double Kettlebell Thrusters 24/16kg
8 Chest to Bar Pullups
8 Burpees
 
Md
25 Double Unders
8 Double Kettlebell Thrusters 18/12kg
8 Pullups
8 Burpees
 
Lt
40 Single Unders
8 Double Kettlebell Thrusters 12/8kg
8 Jumping Pullups
8 Burpees
 
C) Core Finisher
2 rounds
30 seconds of Swim Kicks
30 seconds of Marching Planks (lift 1 leg at a time)
30 seconds of Medicine Ball Twists
30 seconds of Rest
 
Extra Credits 
i) Short Conditioning Intervals
6 sets of: 
45 seconds of Assault Bike for kcal
45 seconds of Power Clean & Push Jerk 
Rest 90 seconds
 
Rx: 50/35kg
Sc: 35/25kg




05 December 2018

 Onsdag

 
A) Snatch 
6 x 1 rep at 80-95%
 
Beginner
6 x 3 reps Reverse Squat Snatch
 
B) Press
3 x 1 rep at 85-90%
Avoid slow reps. Bar must move fast.
 
Beginner
3 x 5 reps at 75%
 
C) WOD
In pairs, perform 5 rounds for time of:
(Timecap: 15 min). You go, I go. Split anyhow.
 
Rx
30/24 kcal Row 
24 Wallballs 9/6kg
18 Toes to Bar
 
Md
26/20 kcal Row
20 Wallballs 9/6kg
12 Toes to Bar
 
Lt 
22/18 kcal Row
16 Wallballs 9/6kg
18 Hanging Knee Raises
 
Extra Credits 
i) Weightlifting
Clean & Jerk
4 x 1 rep at 85-90%
 
Back Squat
3 x 1 rep at 85-90%




04 December 2018

 Tisdag

 
A) Snatch Complex
4 sets of 
3 reps Muscle Snatch
3 reps Snatch Balance
3 reps Overhead Squat
50% of 1RM Snatch
 
B) Clean & Jerk
2 x 1 rep at 80%
3 x 1 rep at 90%
 
C) WOD
9 min AMRAP
 
Rx
32 Pullups
24 Dumbbell Snatches 26/20kg
24 Dumbbell Push Jerks 26/20kg
 
Md
24 Pullups
24 Dumbbell Snatches 22/16kg
24 Dumbbell Push Jerks 22/16kg
 
Lt
24 Jumping Pullups
24 Dumbbell Snatches 16/12kg
24 Dumbbell Push Jerks 16/12kg
 
Extra Credits 
i) Gymnastics WOD
6 min AMRAP
 
3 Bar Muscle Ups
6 Pistol Squats
10m Handstand Walk
 
ii) Long Conditioning Intervals
12 min AMRAP x 2
25/20 kcal Assault Bike
20/16 kcal Ski Erg
10 Shuttle Runs
Rest 2 min between AMRAPs
 




03 December 2018

Måndag
 
A) Back Squat
4 x 2 reps at 85% of 1RM
 
Beginner 
4 x 6 reps at 70%
 
B) Box Supported L-Sit
4 x 15 seconds
Scale up by putting weights on ankles
Scale down by doing Knee Tucks
 
C) WOD
3 rounds for time: (Timecap: 12 min)
 
Rx
20 Situps
20 Lateral Burpees
20 Situps
20 Sumo Deadlift High Pulls 50/35kg
 
Md
17 Situps
17 Lateral Burpees
17 Situps
20 Sumo Deadlift High Pulls 40/30kg
 
Lt
14 Situps
14 Lateral Burpees
14 Situps
20 Sumo Deadlift High Pulls 30/25kg
 
Extra Credits 
i) Weightlifting
Power Snatch + Snatch
5 x 1 + 1 reps at 80% of 1RM Snatch
 
Press
3 x 2 reps at 85%
 
Deadlift
Work up to a single deadift at 90% of 1RM.