WOD (WORKOUT OF THE DAY)

WOD 5/7

Conditioning:

”Nail Biter”

4 Rounds,
1:00 – Toes To Bar
1:00 – Power Snatches
1:00 – Thrusters
1:00 – Assault Bike
2:00 – Rest

 

Midline:

4 Sets,

Max L-Sit Hold

15 Weighted Hip Extensions

Rest 1:30 Between Sets

 

Built By CompTrain

 

3-2-1…GO

WOD 4/7

Weightlifting:

4 Sets Of,

9 Back Squat @63-65%

 

Conditioning:

”Encore”

3 Rounds Of,
40/30 Cal Row
20 Lateral Burpees
10 Clean (Log Bar, Stones, Sand Bags, Kettlebells)

Built By CompTrain

 

3-2-1…GO

WOD 3/7

Conditioning:

”Leg Work”

On The 4:00 x 5 Rounds
9 Box Jump Overs 70/60
15 DB Front Squat 22,5/15
15/12 Cal Assault Bike

 

Built By CompTrain

 

3-2-1…GO

WOD 2/7

Gymnastics:

Pull-Ups & Handstand Pushups

 

Conditioning:

”Sugar Daddy”

For Time
21 Deadlift 100/70
400m Run
15 Deadlift
400m Run
9 Deadlift
400m Run

Built By CompTrain

 

3-2-1…GO

OLYWOD 1/8-19

Weightlifting – Skill / Strength

Choose 2 movements to combine and practice – build up to a heavy weight

Power Snatch

Hang Power Snatch

High Hang Power Snatch

Squat Snatch

Hang Squat Snatch

High Hang Squat Snatch

Barbell WOD

”Isabel” FT

30 Power Snatch @ 61/43kg

Built by Bengt Granaas

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