WOD (WORKOUT OF THE DAY)

WOD 3/8

”Catch & Release”

On the 4:00 x 5 Rounds:
Double Dumbbell Front Rack Lunge
21/15 Calorie Row
12 Kipping Handstand Push-ups
9 Deadlifts

WOD 2/8-20

Heartburn

For Time:
1 Mile Run
10 Rounds of ”Bergeron Beep Test” (35/25kg)

1 Round of ”Bergeron Beep Test”:
7 Thrusters
7 Pull-ups
7 Burpees

Built by CompTrain.

3-2-1-GO!

OLYWOD 31/7-20

Skill / Tech / Strength

OHS 1RM

EMOM 9 – 3 pos paus Snatch -3 sec/pos

Start pos. Approx.2,5cm from ground

Below Knee

Above Knee

Hang Power Snatch

WL – 1 RM Snatch

Built By Bengt Granaas

OLYWOD 30/7-20

Skill / Tech / Strength

3 sets of 4 reps Clean Pull @ 110% of Power Clean

Heavy Lifting – Build up to a heavy set

Big Clean Complex – 1 set consists of all 12 reps, it’s not allowed to put down the barbell before all reps is done

4 sets

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Push Press

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Push Jerk

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Split Jerk

Built By Bergeron

WOD 30/7

”Tee Time”
5 Rounds:
20 Kettlebell Swings (32/24)
35 AbMat Sit-ups
500/400 Meter Row

 

Afterparty

”Upper Body blast!”

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