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
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