Visa tidigare Workout Of the Day


20 April 2019 - RX
1. ”Duo Wod” In pairs complete
For time: 
1000m C2 Row
50 Kettlebell Swings (24/16kg)
800 m C2 Row
40 Box Jumps
600 m C2 ROw
30 KB Deadlift(24+24/16+16kg)
400 m c2 Row
20 Double KB Clean & Jerk (24+24/16+16kg)
200 M C2 Row
10 Pull Ups
19 April 2019 - RX
1: 5sets every 90s 
2 Squat clean + 1 Split jerk @60% of 1RM squat clean

2: 6 Sets @ 80% Effort:
90 secs AMRAP
60 SU´s (40 DU´s)
Max Rep Alt. Plate GTOH 15/10kg

Rest 90 secs

3: If Time.... In pairs, do 100 barbell bicep curls in as few sets as possible, switch when needed 20/15kg
17 April 2019 - RX
1: Gymnastics
1: E90s for 9sets
Alt. sets of (3 of each):
a) 2-4 False grip Pull-up - Pull-high!
b) 4-6 Feet on bench Supported transition
c) 2-3 ring dips

Last set, try out 1-2 Muscle ups instead of pull-ups if possible

or... E90s for 9 sets:
Alt.
a) 5 strict pull-up (supported if needed)
b) 3 strict pull-up (supported if needed)
c) 1strict pull-up or chin-up - Test unsupported!

2: 2x7 Min Amrap @80-85% effort
a) AMRAP 1
10-20 Double unders (max one fail then stop)
12 Thrusters 35/25kg
Rest 30sec
b) AMRAP 1
10/9 Cal row
10 Deadbug holding a medball diagonally between knee and elbow
Rest 30sec
16 April 2019 - RX
1: 5sets every 90s @light weights
1 Muscle snatch - catch behind neck
1 Snatch Balance
1 Power snatch + 1 OHS from landing
1 Squat snatch

2: alt. E90s X 10 (5 of each)
a) Deadlifts sets of 5 @
5x60%, 5x70% 3x5x80% of 1RM
b) 4-6 Strict HSPU @ a safe variation,
use deficit if needed
15 April 2019 - RX
1: Amrap 3x7min @80-85%, rest 2min in between
a) 12 deadlift (40/30kg)
6 thruster (40/30kg)
10-25 Double unders / 30-90 Single unders

b) RX: 6-8 Pull-ups Standard: 6-8 Ring row
10-11/9-10 Cal row
10 Burpees

c) RX: 8-12 Parallette push up Std: 6-9 Hand realease push-up
7-12 Wall balls (unbroken)
6-8 Box Jumps
14 April 2019 - Teens
Warmup
5rounds of: At a jogging pace of: 5 airl squats, 10 m of high knees, Wall walk 45°, 10 m of bear crawl.

Broomstick clean warmup

Skill/Strength
Power clean 2, 2, 2, 2, 2, 2

WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift
Burpee over bar


Extra credit:
Tabata Sit-ups
13 April 2019 - RX
1: “Team WOD”
In teams of two,complete 3x9 min @ 85-90% effort with 3 min rest between, alternate whenever:

a) AMRAP 9 min, I go, you go
6 Dumbbell burpee over box (2x18/14kg over low box)
12 Wall balls (9/6kg)
b) AMRAP 9 min, I go, you go
7 Floating deadlifts
3 Wall walk
c) AMRAP 9 min, I go, you go
9 Push-ups
7/7 Jumping lunges
10/9 cal Row ( damper <4)
12 April 2019 - RX
1. Alt. EMOM 30 min @ 85% effort (5 of each)
a) 2/2 Heavy controlled Half Turkish get-ups (up to straight support/lower arm)
b) 10-25 Double unders
c) 9-11/8-10 cal Row (with straps, damper @ <4)
d) 9-15 Wall balls (9/6kg)
e) 7-12 Hanging knee raises with med-balll between knees 
f) 6/6 OH Plate backward lunge

10 April 2019 - RX
1:15min to practice Snatch Balance
- Make sure you do at least 4 good sets
- Weights – individual appropriate

2: E90s X 1 sets (5 of each) @ 85-90% effort
a) 6-8 Front Squats @ 3011 tempo with 90% of 1RM squat clean
b) 8-10 Dumbell seal row
c) 8-12 Band resisted Sit-ups
09 April 2019 - RX
1:15min to practice Snatch Balance
- Make sure you do at least 4 good sets
- Weights – individual appropriate

2: For 4 rounds complete within 3min @80-85% effort:
5-7 Overhead squat at comfortable weight - Slow and controlled!!
8/8 Jumping lunge
12 Burpees

Rest remaining time
08 April 2019 - RX
1: 15min to practice Gymanstics:
 E90s for 9sets
Alt. sets of (3 of each):
a) 2-5 False grip RX: Assisted Pull-up - Goal is to pull high! SC: ring row
b) 4-6 RX: “Scoop” transisions (https://www.instagram.com/p/voLbYWxkEn/) Standard: Foot Supported transition
c) 20-30s Top of ring/bar dip hold

Last set, try out 1-2 Muscle ups instead of pull-ups if possible

or...
E90s for 9 sets:
Alt.
a) 3-6 Supported half pull-up - 90° elbow to chin over
b) 3-6 3-6 Supported half pull-up - Dead-hang to 90° elbow
c) 4  Jumping pull-upp with 3sec negative

2: 12min AMRAP @80-85%:
10 Goblet Step Ups (5/leg)
10 Plate GTOH (20/15kg)
20 Wall Ball Shots (9/6kg)
07 April 2019 - Teens
Warmup
4 rounds of
5 wall squats
10m jog then 10 m of high knees
 3 Inch worm
10 mjog then10 m of bear crawl.

Skill/Strength
Front squat technique

Press (5,5) 3x5
*I movement is safe in warmup sets = add 1-2,5kg

WOD
3 rounds for time of: 5 power cleans
10x10m shuttle run

Extra credit:
3rounds of
10 Hollow-ups
10 supermans
06 April 2019 - RX
1: Test Clean & jerk 12min to set:
1RM Clean & Jerk

Alt. If already tested then...
If not,  Test Snatch - 12 Min to set:
2RM Power Snatch

Or...

1RM Squat snatch

Or...

Every 90s for 8 sets:
2 clean & jerk, aim is to increase weight each set. No Misses.

2:  ”Duo ” - Split work according to preference
For time:
50 KB Deadlift (24+24/16+16kg)
50 Cal Row
40 KB Double swing (24+24/16+16kg)
40 Cal Row
30 KB Clean 24+24/16+16kg
30 Cal Row
20 KB Clean & Jerk 24+24/16+16kg
20 Cal Row

Timecap: 25min
05 April 2019 - RX
1: Test Stability & motor control – 12min to set:
1RM Turkish get up, complete on each arm within 90s for rep to count

2: Test Lunge – 10 Min to set::
3RM(each leg)  High bar back lunge -  all reps on one leg then switch

Alt. If already tested then either test...
Test Back Squat – 10 Min tto set:
1RM Back Squat

Every 90s for 8 sets: – 5 Back squat try to increase qeight evey other set


If time:

3: Alt. EMOM 9min @ 75% effort
a) 8-12 Burpees
b) 10 Russian leg-lifts
c) 10-14 Dumbell clean
03 April 2019 - RX
1: Test Snatch - 12 Min to set:
2RM Power Snatch

Or...

1RM Squat snatch
 
Or

Every 90s for 8 sets:
2 power snatch (squat snatch), aim is to increase weight each set. No Misses.

2: Test Press  - 10min to set:
3RM Push Press
(1RM Push Press)

Alt. If already tested then...
Push press 3, 3, 3, 3, 3, 3

if Time:
3: Tabatha this @75-80% effort
a) Double unders / Single unders
b) Russian twist 10kg max
02 April 2019 - RX
1: “Work cpacity test”
3 X 12 min blocks with built-in rest before restarts.
You can start on either A, B or C, but try to retest in same order.

A. Starting 00:00 -
For time, 2000m Row.
___Score is time in minutes and seconds

B. Starting 12:00 - During 9 min
5 Rounds of:
5 Target Burpees (10cm over full reach)
5/5 Goblet Reverse Lunges from block (10cm, 24/16kg)
10 Russian Kettlebell Swings (24/16kg)
Remaining time: Target Burpees (10cm over full reach)
___Score is number of target burpees

C. Starting 24:00 - During 9 min:
6 Rounds of
12 Weight plate Hip to Overhead (20/15kg)
8 Box "Climb (both step and jum is allowed) 24/20"
Remaining time: Wall balls
___Score is number of wall balls
01 April 2019 - RX
2: Test pulling Gymanstics -
12min to set:
Pull-ups  3RM

or...

3 attempts Max rep strict Muscle-ups

Then

3 attempts Max rep kipping Muscle-ups

Alt. If already  tested then...
Every 90s 4-6 Strict pull-ups for 8sets, progression as needed.

2: Test Back Squat – 12min to set:
3RM Deadlift

Or, IF 3RM has been tested twice

1RM Deadlift

Or...

1 RM Back squat

If time:

3: Tabata KB snatch