WOD

14 March 2019

 Torsdag

 
A) Power Clean
OTM x 10 sets
2 Power Cleans
Begin with 70% of 1RM Power Clean 
Increase weights every 2 sets by around 5%
 
Beginner
Perform 3 Power Cleans, same weight across all sets
 
B) WOD
3 rounds for time: (Timecap: 10 min)
 
Rx
20 Thrusters 50/35kg
80 Double Unders
 
Md
20 Thrusters 40/27.5kg
40 Double Unders
 
Lt
20 Thrusters 30/20kg
80 Single Unders
 
C) Accessory Strength
3 supersets of:
6 Single Arm Ring Rows per arm, 
6 Hanging Single Leg Raises per leg
Rest 60s between sets
 
Extra Credits 
i) Ring Muscle Up Practice
Spend 15 minutes practicing ring muscle ups.




13 March 2019

 Onsdag

 
A) Back Squats
5 sets of 2 reps at 80-85%
 
B) WOD
3 x 4 min AMRAP 
Rest 2 min between AMRAPs
 
Rx
10 Deadlifts 100/70kg
8 Burpee Bar Muscle Ups
6 Shuttle Runs
 
Md
10 Deadlifts 80/55kg
8 Burpee Chest to Bar Pullups
6 Shuttle Runs
 
Lt
10 Deadlifts 60/40kg
8 Burpee Jumping Pullups
6 Shuttle Runs
 
C) Core Circuit
AMRAP 3 min
10 Fällknivar
10 Arch Lifts 
10 Side Plank Leg Lifts per side
 
Extra Credits 
i) Snatch
OTM x 8
2 Squat Snatches, performed as Touch & Go
 
ii) Assault Bike Intervals
30s ON / 30s OFF x 6 sets
Rest 2 min 
30s ON / 30s OFF x 6 sets




12 March 2019

Tisdag
 
A) Upper Body Strength
 
4 sets of 4 Strict Pullups 
4 sets of 6 Strict Dips or Weighted Pushups
 
Perform exercises as weighted, bodyweight or band-supported.
 
B) WOD
17 min AMRAP, in pairs. Split anyhow, one works at a time.
 
Rx
45/35 kcal Row
30 Toes to Bar
30 Push Jerks 60/40kg
5 Floor Stair Run, both 
 
Md
40/30 kcal Row
30 Knees to Elbows
30 Push Jerks 45/30kg
4 Floor Stair Run, both 
 
Lt
35/25 kcal Row
30 Hanging Knee Raises
30 Push Jerks 30/20kg
3 Floor Stair Run, both 
 
Extra Credits 
i) WOD 
8 min AMRAP
 
Rx
15 Wallballs 9/6kg
15m Sandbag Carry 70/50kg
 
Sc
15 Wallballs 6/4kg
15m Sandbag Carry 50/30kg 




11 March 2019

 Måndag

 
A) Snatches
6 sets of 
1 Hang Power Snatch + 1 Hang Squat Snatch at 75% of 1RM Snatch
 
Beginner
6 sets of
3 Hang Power Snatches + 1 Overhead Squat
 
B) Open 19.3 Modified
10 minute AMRAP
 
Rx
60 reps Dumbbell Overhead Lunges in place. 22.5/15kg 
50 reps Dumbbell Box Step Ups, alternating. 22.5/15kg
50 reps Strict Handstand Pushups
60m Handstand Walk
 
Sc
60 reps Dumbbell Front Rack Lunges in place. 22.5/15kg 
50 reps Dumbbell Box Step Ups, alternating. 22.5/15kg
50 reps Elevated Strict Handstand Pushups or Hand Release Pushups
60m Bear Crawl
 
C) Kettlebell Core Complex
4 rounds of:
20s Swim Kicks with KBs pressed toward ceiling
20s Hollow with KBs pressed toward ceiling
40s Rest
 
Extra Credits 
i) Conditioning Intervals
5 sets of:
24/18 kcal Row
16/12 kcal Assault Bike
48 Double Unders
Rest 2 min




08 March 2019

 Fredag

 
A) Practice 19.3 Movements
Strict Handstand Pushups
Dumbbell Overhead Lunges
Dumbbell Box Step Ups
 
B) Strength, non-related to Open movements
Deadlifts
3 x 5 reps 70%
 
C) WOD, In pairs.
2 x 6 min AMRAP of:
Low pace running, rowing or biking.
Every 2 minutes, perform 1 round of Open 19.3 movements that takes around 45-60s to complete. This post will be updated around 08:00. 

1 round is:
5m Handstand Walk
6 Dumbbell Overhead Lunges
6 Dumbbell Box Step Ups
 
P1 starts with 1 round, while P2 runs/rows/bikes. When P1 completes 1 round, switch so that P1 runs/rows/bikes and P2 performs 1 round.
 
Extra Credits 
i) No Extra Credits today. Prepare for the Open!
 




07 March 2019

 Torsdag

 
A) Snatches and Box Jumps
5 sets of 
2 Power Snatches 80%
3 High Box Jumps
Rest as needed between sets
 
B) Double Dumbbell Complex
5 Sets of:
4 Deadlifts
3 Hang Cleans
2 Push Jerks

Use heavy dumbbells!
 
C) Rowing Intervals
2 min ON / 2 min OFF x 4 sets
 
Extra Credits 
i) Weightlifting
Snatch Pulls
4 x 2 reps at 95% of 1RM Snatch
 
Push Presses
4 x 4 reps at 70%




06 March 2019

 Onsdag

 
A) Strength Training
OTM x 12 sets
2 Back Squats 75%
2 - 8 Handstand Pushups or 2 Wall Climbs
 
B) WOD Intervals
3 x 4 min AMRAP
3 min vila mellan AMRAPs
 
AMRAP B1
6 Squat Clean Thrusters 60/40kg
12 Pullups
6 Lateral Burpees
 
AMRAP B2
4 Squat Clean Thrusters 60/40kg
8 Pullups
4 Lateral Burpees
 
AMRAP B3
2 Squat Clean Thrusters 60/40kg
4 Pullups
2 Lateral Burpees
 
Rx: 60/40kg, Chest to Bar Pullups
Md: 45/30kg, Chin over Bar Pullups
Lt: 30/20kg, Jumping Pullups
 
C) 
 
Extra Credits 
i) 15 min AMRAP (Medium pace)
30m Farmers Carry 2 x 32/24kg
10 Fällknivar
10 kcal Assault Bike




05 March 2019

 Tisdag

 
A) Snatch Complex
In 7 minutes, build up to a heavy set of:
1 Hang Squat Snatch + 1 Touch & Go Squat Snatch
 
B) Accessory Strength Circuit
OTM x 8 sets, alternating between:
5 Overhead Barbell Lunges per leg
7 Dumbbell Rows per arm
 
C) 6 min AMRAP
 
Rx
7 Deadlifts 110/80kg
7 Burpee Box Jump Overs
 
Md
7 Deadlifts 90/65kg
7 Burpee Box Jump Overs
 
Lt
7 Deadlifts 70/50kg
7 Burpee Box Jump Overs
 
Extra Credits 
i) Ring Muscle Up Practice
Spend 15 minutes practicing ring muscle ups.
 
ii) WOD Intervals
5 min ON / 3 min OFF x 3 sets
15/12 kcal Row
45 Double Unders
10m Handstand Walk




04 March 2019

 Måndag

 
A) Push Jerks
Build up to a heavy set of 4 reps.
 
Press
3 x 6 reps at 70%
 
B) Open Workout 19.2 - modified
12 min AMRAP
 
Rx
25 Toes to Bar
50 Double Unders
15 Squat Cleans 60/37.5kg (Add 20/15kg, reduce reps by 2 each round)
 
Md
15 Toes to Bar
25 Double Unders
15 Squat Cleans 50/30kg (Add 15/10kg, reduce reps by 2 each round)
 
Lt
25 Hanging Knee Raises
50 Double Unders
15 Squat Cleans 40/20kg (Add 10kg, reduce reps by 2 each round)
 
C) Core Strength
Marching Plank
30s ON / 30s OFF x 4 sets
 
Starting in plank position, reach 1 arm forward and lift opposite leg, switch extended limbs continuously.  
 
Extra Credits 
i) Intervals
90s AMRAP x 6 
5 Sandbag over Shoulder 50/30kg
AMRAP kcal on Assault Bike
 
Rest 60s between AMRAPs




01 March 2019

 Fredag

 
A) Practice movements for 19.2
Squat Cleans, Toes to Bar and Double Unders
 
B) Strength Training
Dumbbell Push Presses
4 x 6 reps per side 
 
C) WOD, In pairs.
2 x 6 min AMRAP of:
 
Low pace running, rowing or biking.
10 Toes to Bar or Hanging Knee Raises
25 Double Unders or Single Unders
5 Squat Cleans 60/40kg, scaled to 30/20kg
 
P1 starts with 1 round, while P2 runs/rows/bikes. When P1 completes 1 round, switch so that P1 runs/rows/bikes and P2 performs 1 round.
 
Rest 3 min bewteen AMRAPs
 
Extra Credits
i) No Extra Credits today. Prepare for the Open!