Veckans Pass

12 december, 2014

Fredag 17 oktober

Teknik pass: Overhead squat (10 min) Snatch balance  (10 min) Power / squat snatch  (15 min) WOD pass: ”Annie” + swings (timecap 20 min) 50-40-30-20-10 reps […]
11 december, 2014

torsdag 11 november

18.00 Not for time: 80 cal rodd (herr: 1100/h dam: 950/h) Sen: 2 varv av: Max rep kipping pullups (alt. Gröntgummiband) vila 1 min 10 Kettlebell […]
10 december, 2014

onsdag 10 december

A. Minut 0-10 ”DT” 5 rounds of 12 deadlift 9 Hangpowerclean 6 shoulder to over head Vikt. 70/50 kg på samtliga. B. Minut 10-20 50 backsquat […]
9 december, 2014

tisdag 9 december

A. Snatch grip deadlift Bygg upp en tung 3a på 15 min.  (8-10 set, börja lätt och öka var/varannat set) * alltså inte 3RM, utan tung […]
8 december, 2014

Måndag 8 december

Pass/baspass A. Hitta nytt 3RM i pushpress (20 min) B. Tabata (20 sek on, 10 sek off) – pushups 8 set (4min) – situps raka ben […]
4 december, 2014

Fredag 5 december

Teknik pass -Snatch (25 min) -Double Unders (15 min) Wod For time: 40-30-20-10 reps av. Shoulder to overhead 30/20kg Frontsquat 30/20kg Double Unders
4 december, 2014

torsdag 4 december

A. OTM 10 Complex 1. Hang power clean 1. Hang squat clean 1. Power clean 1. Squat clean * öka vikt varannat set. B.  Styrka 3 […]
3 december, 2014

onsdag 3 december

A. Amrap 10 min 21-15-9 Thrusters 50/35kg toe to bar wallclimbs Vila 3 min B. Amrap 10 min 2-4-6-8-10-12-14-16 osv Knee to elbow burpees Baspass 19.15 […]
1 december, 2014

tisdag 2 december

A. Amrap 7 minuter 60 wallballs 9/6kg 50 Kettlebellswingar 32/24kg 40 gobletsquats 32/24 kg 30 Medball situps 9/6kg 20 squatclean 60/40 kg Vila 5 min. B. […]
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