WOD

11 February 2019

 Måndag

 
A) "Deadlift & Grip Test"
20RM Overhand Grip Deadlifts
 
Performed as Touch & Go
 
Compare with WOD 11/1-2018
 
B) WOD Intervals
B1) 4 min AMRAP
Rx
21 Hand Release Push-ups
21/17 kcal Row
 
Md 
15 Hand Release Pushups
15/12 kcal Row
 
Lt 
10 Hand Release Pushups
10/8 kcal Row
 
<3 minutes rest>
 
B2) 4 min AMRAP
Rx
20m Handstand Walk
20 Front Rack Lunges 2 x 20/14kg Dumbbells or Kettlebells
 
Md
10m Handstand Walk
20 Front Rack Lunges 2 x 16/10kg Dumbbells or Kettlebells
 
Lt
30m Bear Crawl
20 Front Rack Lunges 2 x 12/8kg Dumbbells or Kettlebells
 
<3 minutes rest>
 
Repeat
In total; 4 x 4 min AMRAP, 3 min rest between AMRAPs.
 
Extra Credits 
i) Weightlifting
EMOM x 10 sets
1 Power Snatch + 1 Squat Snatch with 70%
 
EMOM x 10 sets
2 Squat Cleans + 1 Split Jerk with 70%




08 February 2019

 Fredag

 
A) Heavy Thruster
3 x 3 reps at 85%
 
B) Open Workout 17.5
10 rounds for time of: (Timecap 15 min)
 
Rx
9 thrusters, 42.5/30kg
35 double-unders
 
Md
9 thrusters, 30/20kg
15 double-unders
 
Lt
9 thrusters, 20/15kg
35 single-unders
 
C) Accsessory Strength
4 surpersets
12 Dumbbell Hammer Curls
12 Reverse Lunges, holding dumbbells
 
Extra Credits 
i) Overhead Squats
OTM x 5
4 Overhead Squats at 60%
Bar starts on ground
 
ii) Rowing & Ski Erg Intervals
2 min ON / 1 min OFF x 5 sets
15/12 kcal Row
12/9 kcal Ski Erg




07 February 2019

 Torsdag

 
A) Clean & Jerk
OTM x 8
1 Power Clean + 3 Push Jerks, performed as Touch & Go
Use 75% of 1RM Push Jerk
 
B) Open Workout 17.1
For time: (Timecap 20 min)
 
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
 
Rx: 22/16kg Md: 18/12kg Lt: 14/9kg
 
Extra Credits 
i) 5 sets of 
5 Bar Muscle Ups
AMRAP Handstand Pushups
Rest as needed between sets
 
ii) Assault Bike Intervals
30 seconds ON / 30 seconds OFF x 10 sets
 




06 February 2019

 Onsdag

 
A) Snatches
5 x 2 reps at 80%
 
B) 4 sets 
25 seconds Dead Hang
20 seconds Toes to Bar
45 seconds rest between sets
 
C) Intervals
40 seconds ON / 20 seconds OFF, alternating between
Rowing for kcal
Wallballs for reps
Perform 3 rounds of each, rest 2 min, perform 3 more rounds. 
 
Extra Credits 
i) WOD
4 min ON / 3 min OFF x 3 set
4 Double Kettlebell Cleans 
7 Double Kettlebell Front Squats
10m Handstand Walk
 
Rx: 2 x 24/18kg
Sc: 2 x 16/12kg




05 February 2019

 Tisdag

 
A) Power Cleans
OTM x 10
3 Hang Power Cleans with 70% of 1RM
 
B) Open Workout 16.1
20 min AMRAP
 
Rx
8 overhead lunges 42.5/30kg
8 lateral burpees
8 overhead lunge 42.5/30kg
8 chest-to-bar pull-ups
 
Md
8 overhead lunge 20/15kg
8 lateral burpees
8 overhead lunge 20/15kg
8 pull-ups
 
Lt
8 front rack lunge 30/20kg
8 lateral burpees
8 front rack lunge 30/20kg
8 jumping pull-ups
 
 
C) Core Circuit with time remaining
4 min AMRAP
20 Medicine Ball Twists
20 Mountain Climbers
20 Leg Raises
 
Extra Credits 
i) 5 min AMRAP
 
Rx
6 Thrusters 60/40kg
3 Ring Muscle Ups
 
Sc
6 Thrusters 42.5/30kg
3 Ring Pullups
3 Ring Dips




04 February 2019

 Måndag

 
A) Front Squat
In ten minutes:
Work up to a daily 1RM 
 
B) Open Workout 18.4
9 min AMRAP 
 
21 deadlifts, 100/70kg
21 handstand push-ups
15 deadlifts, 100/70kg
15 handstand push-ups
9 deadlifts, 100/70kg
9 handstand push-ups
21 deadlifts, 140/92.5kg
15m handstand walk
15 deadlifts, 140/92.5kg
15m handstand walk
9 deadlifts, 140/92.5kg
15m handstand walk
 
C) Accessory Pulling Strength
4 x 8 reps Pendlay Rows
 
Extra Credits 
i) WOD:
6 rounds for time
 
Rx
5 Snatches 60/40kg
10 Toes to Bar
 
Sc
5 Snatches 40/30kg
6 Toes to Bar
 
ii) Conditioning Intervals
3:00 ON / 1:30 OFF x 4 set
10 kcal Assault Bike
40 Double Unders




01 February 2019

 Fredag

 
A) Heavy Thrusters
EMOM x 6
3 reps Thrusters 72.5% of 1RM.
 
Barbell starts on ground
 
B) WOD Intervals
1:30 ON / 1:00 OFF x 10 sets, alternating betweeen:
 
B1 AMRAP
10 reps Dumbbell Snatch Rx: 26/20kg, Md: 22/16kg, Lt: 14/10kg
20/17/14/11 kcal Row
 
B2 AMRAP
10 Burpees
10 Toes to Bar / Knees to Elbows / Hanging Knee Raises
 
 
Extra Credits 
i) Gymnastics WOD:
5 min AMRAP
3 Ring Muscle Ups
25 Double Unders
 
ii) Dumbbell Complex
Use 2 dumbbell, perform as touch & go.
 
4 sets, for weight:
6 Deadlifts
6 Hang Cleans 
6 Push Press
Rest 60 seconds between sets