workout of the day (wod)
WOD 23/7
Strength
Deadstop deadlifts
5 sets x 3 reps @ 70-80% or RPE 8
“CFG 8.4 Heavy”
5 rounds for time
5 Deadlifts 142,5/102,5kg
10 Lateral burpees over bar
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WOD 22/7
“The End”
3:00/6:00/12:00 Amrap
20/16 cal row
30 Wall balls 9/6kg
20 Toes to bar
30 Box jumps 60/50
20 KB sumo deadlift high pull 32/24
30 Burpees
20 Shoulder to Overhead 60/42,5kg
*Rest 1:00 after the 3:00 Amrap
*Rest 2:00 after the 6:00 Amrap
*Each Amrap starts from the top
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WOD 21/7
STRENGTH / SKILL
ON A 10:00 CLOCK
Handstand Walk, Handstand Hold, & Overhead Stability
”MIDLINE MARCH”
3 ROUNDS FOR TIME
25 GHDs (or V-Ups)
15 m Handstand Walk
16 Overhead Alt Lunges* 50/35
SCORED BY TIME
WOD 20/7
STRENGTH / SKILL
ON A 10:00 CLOCK
Box Dip • Top of Ring Hold • Ring Dip Skill
FREEDOM • RX
”ELIZABETH” • FOR TIME •
21-15-9
Power Clean 60/42,5
Ring Dip
SCORE IS TIME
THEN E:30 (12:00) • FOR LOAD
1 Power Clean (mod-heavy)
SCORE IS WEIGHT
Funktionell Styrka 19/7 kl.17.30
20 min
Teams of 2
YOU GO I GO
8 Banded Kettlebell Swings
8 Seated behind neck Barbell Press
8 Straddle Leg Lift
15 m Sled Push
3 Rounds
20 sec hollow
Rest 30 sec
3 Rounds
8/8 DB Lunge with Twist
Rest 30 sec
10 Bench Supported Maltese Press
Rest 30 sec
10 DB Sumo Squat
Rest 1 min
OlyWod 18/7-26
In 12 min – skill
Jump into squat pos.
Increace difficultly
No stick
With stick
With BB
EMOM 8 (8 min)
2 Slow Squat Snatch – Foot Work
EMOM 8 (8 min)
Strappo Lento 2 Tall Snatch Drops
Build Weights
Built by Bengt Granaas
WOD 16/7
”Did You See My Memo?”
FOR TIME
800m Run
150 Double Unders
600m Run
100 Double Unders
400m Run
50 Double Unders
200m Run
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