GRUPPASSENS WODS

Amrap 16 min

• 200 m löpning
• 15 Thrusters 30/20 kg
• 12 Kb swing
• 24 walking lunges

vila 3 min

Amrap 16 min

• 200 m löpning
• 20 Wallballs
• 10 Burpee broad jump
• 12 Push up

Team om 2 för tid

• 1000 hopprep - E2M 6 synkade burpees med start på 0

16 varv ygig (8 varv var)

• 6 deadlift 90/60 kg
• 5 Box jump over
• 4 SA devils press

Share anyhow

• 100 Wallballs

A1/ BB reverse lunges

• 10 reps x 4 set

A2/ Goblet cyclist squat

• 10 reps x 3 set

B1/ Single leg KB RDL

• 6/6 reps x 3 set

B2/ Goblet courtsy lunges

• 10 reps x 3 set

A1) CGBP

• 10x4 set RPE 9

A2) Sup. pullups

• 10x4 set RPE 9

B1) Pendlay row

• 10x3 set RPE 9

B2) Balboas

• 10x3 set RPE 9

C1) Db pullover

• 12x2 set RPE 8

För tid

• 10-9-8-7-6-5-4-3-2-1
• TTB/Beatswing
• SA devils press
• Box jump

T.C 15 min

A1/ Seated strict BB press

• 8-8-6-6 reps

A2/ Dual DB row

• 10 reps x 4 set

B1/ DB lateral raise

• 10 reps x 3 set

B2/ Push up on DB

• 10 reps x 3 set

För tid 4 varv av

• 4 Wallwalk
• 8 TTB/beat swing7knees to elbow
• 12 SA DB hang C&J 22,5/15 kg
• 16 KB swing 16/24 kg
• 200 m löpning

T.C 14 min

A1/ Front squat

• 8-8-6-6 reps

A2/ Bulgarian split squat

• 6/6 reps x 4 set

B1/ Barbell RDL

• 8 reps x 3 set

B2/ Feet elevated glute bridge hold

• 45s x 3 set

Uppvärmning 10 min

• 1 min maskin
• 3 inchworms
• 6 höftlyft
• 6/6 splitsquats
• 10 banded goodmornings

A1) Barbell hipthrust

• 10x4 set RPE 8

A2) Gående utfall med vikt

• 16x4 set RPE 9

B1) Barbell RDL

• 10x3

B2) Copenhagen plank

• 30/30sx3

C1) "Ståhl's core twist"

• 12x2 set

Amrap 12 min

• 12 DB/KB reverse lunges
• 10 Burpee over DB
• 8 Push up
• 6 Box jump over

A1/ CGBP

• 10 reps x 3 set

A2/ Supinated pullups/ring rows

• 6 reps x 3 set

B1/ Half kneeling SA DB press

• 6/6 reps x 3 set

B2/ SA DB row

• 6/6 reps x 3 set

• 21-15-9
• Thrusters 42/30 kg
• Pullups
• Burpees

• 200 m löpning, före, efter och mellan set.
• T.C 16 min

Amrap 16 min

• 200 m löpning
• 15 Thrusters 30/20 kg
• 12 KB swing
• 24 walking lunges

Vila 3 min

Amrap 16 min

• 200 m löpning
• 20 wallballs
• 10 Burpee broad jump
• 12 Push up

3 varv för tid

• 800 m löpning
• 40 Wallballs
• 30 KB swing
• 20 Frontsquat 50/35 kg
• 15 Burpees
• 10 Box jump over

T.C 40 min

Team om 2

12 varv (6 var)

• 5 Power clean 60/40 kg
• 10 Box jump over
• 15 situps

Share anyhow

• 80 Front squat
• 60 Burpee over bar
• 80 KB swing 24/16 kg
• 60 Pullups/ring rows
• 80 STOH

Cash out 400 m löpning ihop

T.C 35 min

A1) Deadlift

• 10x4 RPE 8

A2) Splitsquats w db/kb (vikt i bägge händerna)

• 6/6x4 RPE 9

B1) Box stepups w db/kb

• 5/5x3 RPE 9

B2) Bearhug hold

• 30sx3 set RPE 10

--->

C1) Copenhagen plank

• 30s per sida x2

A1/ Deadlift

• 8 reps x 4 set

A2/ SL box squat

• 5/5reps x 4 set

B1/ Gorilla rows

• 10 reps x 3 set

B2/ Weighted box step ups

• 10 reps x 3 set

Amrap 4 min

• 10 KB swing
• 5 Burpee
• 100 m sprint

Vila 1 min

Amrap 4 min

• 10 Goblet squat
• 5 Burpee over KB
• 10 situps

vila 1 min

Amrap 4 min

• 10 American KB swing
• 5 burpee
• 100 m sprint

A1/ Pendlay rows

• 8 reps x 4 set

A2/ DB bench press

• 10 reps x 4 set

B1/ DB reverse flyes

• 10 reps x 3 set

B2/ Plate chest press

• 10 reps x 3 set

För tid

Cash in 400 m löpning

4 varv av

• 10 BB thruster 45/35 kg
• 10 Burpee over bar
• 10 TTB/beatswing/knees to elbow
• 10 Push up

Cash out 400 m löpning

T.C 15 min

A1/ Strict press

• 8-8-6-6 reps

A2/ Pronated pull up/negative pull up

• 4-6 reps

B1/ Push up on DB

• 10 reps x 3 set

B2/ Renegade rows

• 10 reps x 3 set

A1) Stående strikt press

• 12x4 RPE 8

A2) Pronated pullups / negativa (6 reps med 2s hold i början)

• 12x4 RPE 9

B1) S.a db row

• 10/10x3

B2) Paralett pushups / negativa

• Max rep efter B1

C1) LU Raise

• 12x2 set RPE 9

För tid 4 varv av

• 200 m löpning
• 20 Wallballs
• 20 SA DB Snatch
• 20 Box jump over

T.C 14 min

A1/ Backsquat

• 8 reps x 4 set

A2/ Weighted walking lunges

• 10 reps x 4 set

B1/ Lying leg raise

• 10 x 3

B2/ KB side bend

• 10/10 x 3

Amrap 12 min

• 3-6-9-12-15 osv
• Goblet squat
• Burpee to plate
• KB swing
• Weighted situps

Team om 2

Cash in 100 Burpees

10 varv (5 var)

• 5 Power clean 60/43 kg
• 5 Thrusters
• 10 Box jump over

10 varv (5 var)

• 5 Front squat
• 5 Push press
• 10 Box jump over

Cash out 100 wallballs

T.C 36 min