Måndag – 28 Augusti, 2017 – 170828

Context: Competition

Mobility: Axel

WOD: “Mother of Dragons”

For time. Health: 4 rounds, Athletic*/Performance: 5 rounds

Handstand Push-up (Health: 8 dumbbell shoulder press, Athletic*: 4*, Performance: 6)

12 backsquat

12 supine ringrodd

12 dumbbell hang power cleans

18 Wallball

1 min vila

*Damer RX

Skalingsguide: 18 – 26 min

 

Tisdag – 29 Augusti, 2017 – 170829

Context: Mental Toughness

Mobility: Höft

Skill Practice Warm Up: 8 minuter

Arbeta på snatch balance och snatch balance progressions.

Strength: 5 x 3 Snatch (5 set av 3 rep, samma vikt alla set, ca 70-80%)

Super Set: 5 x 5 strikt ringdip eller progression (7 set av 3 reps, skala till samma utmaning som Snatch).

WOD:Bottoms Up

12 minute AMRAP (as many reps as possible)

10 Burpees

25 Double Unders

Skalingsguide: 6 – 11 rounds

Valfri ‘Cash Out’ eller Hypertrophy: 30s plank, 30 cal row / bike, 4 rounds ELLER 3 sets av 12 banded hamstring curls super set med 8-12 strikt chin-ups (eller progression) 

 

Onsdag – 30 Augusti, 2017 – 170830

Context:  Practice

Mobility: Höft

Skill Practice Warm Up: 8 minuter

Arbeta på ringdips och/eller muscle up progressioner

Strength: 3-3-3-3-3-3 back eller boxsquat (6 sets av 3 reps, öka vikten varje set till max)

Super Set: 4-10 strict toes to bar (eller progression) mellan varje set

WOD:Summer Shandy

For time – 5 rounds

15 kettlebell swings

15 sit-ups

100m sprint

Skalingsguide: 6 – 11 minutes

Valfri ‘Cash Out’ eller Hypertrophy: 10 db hang power cleans, 16 box step ups, 4 rounds, ELLER 3 sets sv 10 enarms db rodd super set med 12 viktade stepups per ben

 

Torsdag – August 31, 2017 – 170831

Context: Competition

Mobility: Axel

Skill Practice Warm Up: 6 minuter

Utför 3 sets av 3-5 ‘ring outs’ (tänk som ett ‘ab wheel’ i ringarna).

WOD:Teenage Dirtbag

For time.

1000m rodd

sedan 3 rounds

12 thrusters

12 toes-to-bar

2 min vila (efter den 3 rundan)

Upprepa för ytterligare 1 cyekl av 3 rundor

Skalingsguide: 18 – 28 min

 

Fredag – 1 September, 2017 – 170901

Context:  Practice

Mobility: Höft

Skill Practice Warm Up: 8 minuter

Arbeta på handstand och handstand push up progressioner

Strength: 7 x 1 Snatch (7 set av 1 rep, samma vikt alla set, ca 75-86%)

Super Set: 7 x 3 strikt ringdip eller progression (7 set av 3 reps, skala till samma utmaning som Snatch).

WOD:

12 min AMRAP

10 kettlebellswings

10 wallballs

Skalingsguide: 8 – 15 rounds

Valfri ‘Cash Out’ or Hypertrophy: 100m farmer carry, 200m löpning, 3 rounds ELLER 4 sets of 10 enarms db bänkpress super set med 10 glute ham raises

 

Söndag – 3 September, 2017 – 170902

Context: Competition

Mobility: Fotled

WOD: “Team Filthy Fifty”

For time

100 Box jumps (Health:12”, Athletic*:20”, Performance: 24”)

100 Jumping pull-ups

100 Kettlebell swings (Health: 8kg, Athletic*: 12kg, Performance: 16kg)

Walking Lunge 100 steps

100 Knees-to-elbows

100 Pushpress (Health: 10kg, Athletic: 15kg, Performance*: 20kg)

100 Med ball good mornings (Health: 8lb, Athletic*: 14lb, Performance: 20lb)

100 Wallballs (Health: 8lb, Athletic*: 14lb, Performance: 20lb)

100 Burpees

100 Double unders

*Damer RX

En person aktiv fram till burpees och double unders (båda aktiva under dessa, men fortfarande 100 reps totalt.

Skalingsguide: 35min timecap