Måndag – Maj 29, 2017 – 170529

Context: Practice

Mobility: Axel

Skill Practice Warm Up: 6 min

3 set med 3-5 ringots (tänk ab wheel fast i ringar)

Strength: 7 x 2 Power Clean – (7 set av 2 reps, samma vikt alla set, ca 100%  eller mer av max power clean)

Super Set: 7 x 4 Half Kneeling Single Arm Dumbbell/Kettlebell Shoulder Press (7 set av 4 reps, skala till samma utmaning som huvudlyftet).

WOD: “Castle Rock“

For time

12-10-8-6-4-2

Ground to overhead (Health:15kg / Athletic: 30kg*/ Performance: 45kg)

100m Sprint

*Damer Rx

Skalningsguide: 5 – 10 minuter

Valfri ‘Cash Out’: max calorie rodd eller airbike, 4 minuter

 

Tisdag – Maj 30, 2017 – 170530

Context: Competition 

Mobility: Fotled

Skill Practice Warm Up: 30s av hopprep eller double unders, 30s vila, 5 rundor.

WOD: “Plenty of Gas in the Tank”

For time – 4 rounds for time. 40-minuter time cap.

400m löpning* (Health: 200m löpning)

20 wall ball (Health: 8lb, Athletic*: 14lb, Performance: 20lb)

15 burpees

10 Kettlebell Swings Vänster Hand, 10 Kettlebell Swings Höger Hand (Health: 10kg, Athletic*: 14kg, Performance: 20kg)

5 overhead squats (Health: 15kg, Athletic *: 30kg, Performance: 42,5kg)

Rodd (Health: 200m, Athletic*: 300m, Performance: 400m)

*Damer Rx

Skalningsguide: 25 – 38 minuter

 

Onsdag– Maj 31, 2017 – 170531

Context: Practice

Mobility: Höft

Skill Practice Warm Up: 8 min

Arbeta upp till en utmanande paus (3s vid eller just nedanför knäna) power clean, eller gör 3 reps every minute on the minute under 5 min.

WOD: “Learn To Fly

5 rounds for max reps.

1 min strikta pullups (Health: band assisted)

1 min ‘Tunga’ power clean (Health 30kg, Athletic*: 42,5kg, Performance: 70kg)

1 min box jump (Health: 12”, Athletic*: 20”, Performance: 24”)

1 min Cal Rodd

1 min vila

*Damer Rx

Skalningsguide: 200 – 300 reps, ca 50 reps per round.

 

Torsdag – Juni 1, 2017 – 170601

Context:   Practice

Mobility: Axel

Strength: 7 x 2 Push Jerk eller Split Jerk (7 set av 2 reps, samma vikt alla set, ca 70 – 80% av max jerk)

Super Set: 7 x 4 Dumbbell/Kettlebell Split Squat/ben (7 set av 4 reps, skala till samma utmaning som huvudövningen).

WOD: “Times Like These

7 minuter AMRAP (as many rounds as possible)

7 toes-to-bar

9m Gående utfall

14 Kettlebell swing (Health: 12kg / Athletic: 16kg* / Performance: 24kg)

*Damer Rx

Skalningsguide: 4 – 7 rounds Scale Up: overhead utfall med kettlebell.

Valfri ‘Cash Out’: 15 wall ball, 200m löpning, 3 rounds

 

Fredag – Juni 2, 2017 – 170602

Context:   Competition 

Mobility: Fotled

Skill Practice Warm Up: 10 min

Arbeta på din handstand, handstand walk och handstand pushup tillsammans med en partner.

WOD: “Kid Dynamite

For time. 5 rounds.

25 Push Press (Health: 20kg, Athletic*: 25kg, Performance: 35kg)

50 Double Unders (Health: 100 singles, Athletic: 30 DU försök, Performance: 50 DU)

*Damer Rx

Skalningsguide: 9 – 17 minuter. Scale Up: 42,5/30kg skivstång

Valfri ‘Cash Out’: 20 cal rodd, 15 hollow rocks, 50m farmer carry, 5 minuter

 

Söndag – Juni 4, 2017 – 170603

Context:   Practice

Mobility: Axel

WOD: “Kodiak”

For time. 2 rounds (20-minuter time cap)

20 hang power clean (Health: 30kg, Athletic: 45kg*: , Performance: 62,5kg)

30 Frontsquats squats (samma)

40 power clean and jerks (samma)

40 burpees

*Damer Rx

Skalningsguide: 11 – 18 minuter