WOD (WORKOUT OF THE DAY)

WOD 28/11 kl.17:00

”DON’T PUSH ME”

COMPETE

Team of 3
5,000 Meter Bike
70 Push Jerks
5,000 Meter Bike
50 Push Jerks
5,000 Meter Bike
30 Push Jerks

[Kilos = (61/43) , (70/48), (84/61)]

*Score = Time it takes to complete the workout

Time Cap = 35 Minutes

TRAIN

Team of 3
5,000 Meter Bike
70 Push Jerks
5,000 Meter Bike
50 Push Jerks
5,000 Meter Bike
30 Push Jerks

[Kilos = (61/43) , (70/48), (84/61)]

*Score = Time it takes to complete the workout

Time Cap = 35 Minutes

SWEAT

Team of 3
5,000 Meter Bike
70 Push Jerks
5,000 Meter Bike
50 Push Jerks
5,000 Meter Bike
30 Push Jerks

[Kilos = (43/29), (52/38), (61/43)]

*Score = Time it takes to complete the workout

 

StrengthWOD 28/7 kl.18:15

A

Strict pull-ups

5 sets x 5 reps

 

B

Seated neutral grip banded Lat pulldowns

4 sets x 10 reps

 

C

Seated banded rows

3 sets x 10 reps

 

D

Barbell bicep curls

3 sets x 10 reps

 

E

Single arm DB hammer curls

3 sets x 10 reps/side

 

F

Wrist extension/ flexion rolls

 

TEAMWOD 27/11

For time:

100 cal row

100 Burpees

100 cal ski erg / ab

100 db snatch

100 cal row

OLYWOD 27/11-21

A

Snatch Technique as warm up

Drop Snatch – Snatch Balance – OHS

B

3 rounds of 666

6 Snatch – 6 Strict Press Behind Neck – 6 OHS

C

Snatch EMOM 10

1 Power Snatch – 1 Squat Snatch

D

200 row no straps – Tech

Built By Bengt Granaas

WOD 26/11

WEIGHTLIFTING:

PART 1: DEADLIFT
5 sets on the 1:30
5 Deadlifts

 

CONDITIONING:

”DEAD BATTERIES”

COMPETE

PART 2:
5 Rounds For Time:
100 Meter Farmers Carry 22,5/15
30 AbMat Sit-ups
10 Deadlifts 100/70

TRAIN

PART 2:
5 Rounds For Time:
100 Meter Farmers Carry 22,5/15
30 AbMat Sit-ups
10 Deadlifts 100/70

SWEAT

PART 2:
5 Rounds For Time:
100 Meter Farmers Carry 15/10
30 AbMat Sit-ups
10 Deadlifts 80/55

 

Built By CompTrain

 

3-2-1…GO

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