Dagens pass

Veckans WODS – 20190819-20190825

Veckans teknik: Butterfly & Kipping Pullups Nästa veckas teknik: Hang Squat Snatch MÅNDAG Weightlifting A: Snatch Balance + OHS - Coach choice! B: Snatch Balance + OHS 6 x 1+2 - Vikt på känsla C: 3 RFT 400m Run 15 OHS 35/25 - Scale: 20 OH Lunges Backwards Bumper plate 15 Burpees over bar 15 Push press 35/25 Assistance...

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Veckans WODS – 20190812-20190818

MÅNDAG Gymnastics & Body control A: 3 set 30s Hollow Hold 20/20s Side Hollow Hold  10-15 V-ups B: Every 6min for 30min - 5 sets 400m Run 20 Air Squats 15 Push Ups 10 Pullups - Rx+ 10 C2B / 3-5 MU anyhow Assistance & Extra C: 3 set 10 Bicep Curl 10-15 DB Scull Crusher TISDAG Cardio A: Team of 2...

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Veckans WODS – 20190805-20190811

MÅNDAG Cardio A: Team of 2 - You go i go - Amrap 30min 100 DU - Scale: less reps, 2x SU 100 Burpees Over Bar 100 Thrusters 35/25 100 DU - Scale: less reps, 2x SU 100 Sit ups 100 WB 9/6 Assistance & Extra B: AB Intervals 30s on 30s off x10 TISDAG Strength A: Emom 10min 1:...

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Veckans WODS – 20190729-20190804

MÅNDAG Strength A: 3 set 8/8 Lunge Backwards - 2xKB i frontrack från bumper plate 8-10 Ring Row B: Every 2min for 16min - 8 sets (4/exercise) 1: 5 Front Squat 2: 3-10 Strict Pullups - Gör varannan övning med start var andra minut - Kan du fler än 10 Pullups kan du göra...

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Veckans WODS – 20190722-20190728

MÅNDAG Weightlifting A: Hang Power Snatch tech - 15min TC - Coach choice! B: Every 90s for 15min - 10 set 1-3 Hang Power Snatch - Fokus på fina lyft! Bygg upp under tiden och sänk i reps eftersom C: Amrap 16min 400m Run 30 Goblet Squat 24/16 30 Burpees over bar 30 Hang Power Snatch...

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Veckans WODS – 20190715-20190721

MÅNDAG Gymnastics & Body Control A: 3 set 40-60s Plank Hold - Weighted 10 Bicep curl @ 30x1 - Full utlåsning! B: 3 set 20s Hollow Hold + 10 V-ups 10-15 Hang Knee Raises 8 Ring Row @ 30x1 C: Amrap 16min 400m Run 15 Push Ups 15 KBS 24/16 - Rx+ 32/24 15 Front Squat 43/30 Assistance &...

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Veckans WODS – 20190708-20190714

MÅNDAG Carfio A: Amrap 40min 50 Air Squat 50 DB One Arm Push Press 22/16 50 Box jump 60/50 50 Burpees 50 Tuck Ups Assistance & Extra B: AB Intervals 30s on 30s off x10 TISDAG Strength A: 3 set 8/8 Bulgarian Split Squat 8/8 Strict DB Press @ 30x1 20 AB mat crunches B: 3 set 8 Good mornings 10 Lateral raises 10-15 Banded...

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Veckans WODS – 20190701-20190706

MÅNDAG Strength A: 3 set 8/8 DB Row 8-12 DB Floor Press 20 Wrist Curl B: 3 set 8-12 Bicep Curl 8-12 DB Bench Press 10-15 Banded Tricep Ext. C: 3 set 20 AB mat crunches 10 Tuck Ups 40-60s Plank Hold TISDAG Weightlifting A: OHS tech - 15min TC - Coach choice! B: OHS - 16min TC - Jobba upp till en tung...

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Veckans WODS – 20190624-20190630

Veckans teknik: T2B Nästa veckas teknik: Split jerk MÅNDAG Weightlifting A: Hang Power Snatch tech - 15min TC - Coach choice! B: Emom 12min 2 Hang Power Snatch - Fokus på fina lyft! C: For time - 3 RFT 400m Run 16 DB Snatch 22/16 - Rx+ 28/20 16 Wall Balls 9/6 Assistance & Extra D: Power Clean Push...

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Veckans WODS – 20190617-20190623

Veckans teknik: Hang Power Snatch Nästa veckas teknik: T2B MÅNDAG Gymnastics & Body control A: 3 set 8 Ring row 10-15 Banded Tricep extension B: Emom 12min 1: 3-10 Strict Pullups 2: 3-10 Ring Dips / Dips / Push ups C: "Jenny" - Amrap 20min 20 OHS 20/15 20 Back Squat 20/15 400m Run TISDAG Cardio A: You go i go...

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