WOD

11 January 2019

 Fredag

 
A) Strict Handstand Pushups
5 x 5 reps
Use appropriate deficit or scaling for strength training
Deficit HSPU, HSPU with pillow, Negative HSPU, Pike Pushups or Handstand Hold (30 seconds)
 
B) "Deadlift & Grip Test"
20RM Overhand Grip Deadlifts
 
Performed as Touch & Go
 
Record score.
This will be retested.
 
C) WOD 
15 min AMRAP
 
Rx
10 Shuttle Runs
10 Chest to Bar Pullups
15 Med Ball Situps 9/6kg
 
Md
10 Shuttle Runs
10 Pullups
15 Med Ball Situps 9/6kg
 
Lt
10 Shuttle Runs
10 Jumping Pullups
15 Med Ball Situps 6/4kg
 
Extra Credits 
i) Squats & Muscle Ups
Every 2 minutes, perform:
1. 3 Back Squats at 80%
2. 3 Ring Muscle Ups or 3 Ring Pullups & 3 Ring Dips
x 5 sets each




10 January 2019

 Torsdag

 
A) Hang Snatches
OTM x 10 sets
2 Hang Snatches, performed as Touch & Go
 
Start with 65% of 1RM Snatch, increase weights every 2 minutes. 
 
Beginner
3 Hang Power Snatches
 
B) "Thruster Test"
3 min AMRAP
Thrusters
 
Rx: 60/40kg
Md: 45/30kg
Lt: 30/20kg
 
C) Rowing Intervals
In pairs, row prescribed distance. Switch rower as often as you like.
Timecap: 18 min
Rx: 5000m
Md: 4500m
Lt: 4000m
 
Extra Credits 
i) Accessory Strength Circle
3 rounds, for quality
10 Cossack Squats, holding a kettlebell
1 Turkish Get-Up per arm
10 Pushups
10 Ring Rows




09 January 2019

 Onsdag

 
A) "Bergeron Open Test"
20 min AMRAP
 
Rx
50 Wallballs 9/6kg
50 Double Unders / 100 Single Unders
40 Box Jumps
40 Toes-to-Bars / Hanging Knee Raises
30 Chest-to-Bar Pull-Ups / Jumping Pullups
30 Burpees
20 Power Cleans 65/45kg
20 Jerks 65/45kg
10 Power Snatches 65/45kg
10 Ring Muscle-Ups
 
Scaled
50 Wallballs 6/4kg
100 Single Unders
40 Box Jumps
40 Hanging Knee Raises
30 Jumping Pullups
30 Burpees
20 Power Cleans 40/30kg
20 Jerks 40/30kg
10 Power Snatches 40/30kg
10 Strict Pullups & 10 Strict Dips
 
Record score.
This will be retested.
 
B) Accessory Strength
3 rounds, not for time:
5 Renegade Rows per arm
15 Band Pull-aparts
15 Good Mornings, light weight
 
There might not be time for this part within a 1 hour class. In that case, this is an extra credit.
 
Extra Credits 
i) Snatches
Every 90 seconds, perform:
2 Snatches
75% of 1RM Snatch
8 sets in total 




08 January 2019

 Tisdag

 
A) Power Clean & Jerk TNG
5 sets of 
2 Power Cleans + 2 Push Jerks, performed as Touch & Go
 
Use 75% of 1RM Clean & Jerk
 
Beginner
5 sets of 
4 Power Clean + Push Jerk, pause in catch of jerk
 
B) Front Squat
4 sets of 3 reps at 75% of 1RM
 
C) WOD
8 min AMRAP
 
Rx
12 Dumbbell Hang Clean & Jerks 22/16kg
6m Handstand Walk
 
Md
12 Dumbbell Hang Clean & Jerks 18/12kg
12m Bear Crawl
 
Lt
12 Dumbbell Hang Clean & Jerks 14/9kg
12m Bear Crawl
 
Extra Credits 
i) 5 min ON / 1 min OFF x 3 sets
200m Ski Erg
30m Sled Push, medium load
10 Sandbag Over Shoulder 50/30kg
 
Continue where previous set ended




07 January 2019

 Måndag

 
A) "Pullup Test"
2 minute AMRAP of pullups
Rest 2 minutes
2 minute AMRAP of pullups
 
Rx: Chest to Bar Pullups
Md: Pullups
Lt: Jumping Pullups
 
Record split reps as well as total amount. This will be re-tested.
 
B) Snatch
OTM x 8
2 Power Snatches
1 Snatch Balance
 
75% of 1RM Snatch
 
Beginner
1 Muscle Snatches
1 Power Snatches
2 Overhead Squats
 
C) WOD
4 rounds for time: (Timecap: 10 minutes)
 
Rx
16 Jackknives
16 Burpees
16 Goblet Squats 32/24kg
 
Md
12 Jackknives
12 Burpees
12 Goblet Squats 24/18kg
 
Lt
12 Situps
12 Burpees
12 Goblet Squats 16/12kg
 
Extra Credits 
i) Deadlifts
4 x 6 reps at 70% of 1RM
 
ii) WOD
5 rounds for time:
30/22 kcal Assault Bike
10 Sandbag Lunges 50/30kg




04 January 2019

 Fredag

 
A) Rope Climbing
Spend 10 minutes practicing legless rope climbs. 
Rx: L-sit Legless
Md: Legless
Lt: Laying down to Standing, keep feet on the ground
 
B) WOD 
27-21-15-9 reps of 
 
Rx
Row for kcal
Thrusters 40/30kg
Toes to Bar
 
Sc
Row for kcal
Thrusters 30/20kg
Hanging Knee Raises
 




03 January 2019

 Torsdag

 
A) Squat Snatches
OTM x 12
1 Snatch
Start at 70%, increase weight across sets
 
B) Death By Burpees
With a running clock:
Minute 1: 1 Burpee
Minute 2: 2 Burpees
And adding a burpee every minute until you cannot perform the set amount of burpees in time.
 




02 January 2019

 Onsdag

 
A) Gymnastics Couplet
7 min AMRAP
 
2 Ring Muscle Ups
8 Pistol Squats
 
Scale to 3 Ring Pullups + 3 Ring Dips or 4 Ring Rows + 4 Ring Pushups
 
B) WOD "D.T."
5 rounds for time:
 
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell Weight: 
Rx - 70/50kg
Md - 55/40kg
Lt - 40/30kg




02 January 2019

Tisdag
 
A) Paused Front Squat
3 second pause in bottom position.
 
Work up to a daily 1RM.
 
Beginner:
5 x 5 reps, 1 second pause.
 
B) WOD
8 min AMRAP
 
Rx
15 Handstand Pushups
15 Burpees
15 Kettlebell Swings 32/24kg
 
Md
5 Handstand Pushups
13 Burpees
15 Kettlebell Swings 24/18kg
 
Lt
5 Pike Pushups
11 Burpees
15 Kettlebell Swings 18/12kg
 
Rest 6 min before continuing with part C
 
C) WOD
8 min AMRAP
 
Rx
27 Hand Release Pushups
27 Wallballs 9/6kg
27 Box Jump Over
 
Md
21 Hand Release Pushups
21 Wallballs 9/6kg
21 Box Jump Over
 
Lt
15 Hand Release Pushups
15 Wallballs 6/4kg
15 Box Jump Over or Box Step Over
 
Extra Credits
i) Skill Work
OTM x 16, alternating between:
1. Heavy Dumbbell Push Jerk, 5 reps per arm
2. 20-60 Double Unders
 
ii) Rowing Interval
30 seconds ON/ 30 seconds OFF x 12 sets 




01 January 2019

 Tisdag

 
A) WOD
20 min AMRAP
10 Back Squats
10 Chest to Bar Pullups / Pullups / Jumping Pullups
10 Front Squats
10 Toes to Bar / Knees to Elbows / Hanging Knee Raises
10 Overhead Squats
10 Burpee Box Jumps
 
Rx 60/42.5kg
Md 45/30kg
Lt 30/20kg