GRUPPASSENS WODS

A1/ Alternerande DB bench press

• 5/5 reps x 4 set

A2/ Strict supinated pull up

• 2-6 reps x 4 set

B1/ Renegade row

• 10 reps x 3 set

B2/ Half kneeling SA DB press

• 5/5 reps x 3 set

För tid

• 30 Burpee over DB
• 30 DB hang C&J
• 30 Burpee over DB
• 30 DB power snatch
• 30 Burpee over DB

T.C 13 min

För tid

400 m löpning

• 25 Box jump over
• 25 Thrusters 45/30 kg
• 10 Wall walks
• 25 Thruster
• 25 Box jump over

400 m löpning

• 25 Goblet box walk over
• 25 Ground to OH 45/30 kg
• 10 wall walk
• 25 ground to OH
• 25 Goblet box walk over 24/20 kg

400 m löpning

T.C 35 min

A1) CGBP

• 6x4 set RPE 8-9

A2) Pullups valfritt grepp / excentrics / iso

• 6x4 set RPE 9

B1) Seated db press

• 6/6x3 set RPE 8

B2) Barbell row

• 6x3 set RPE 9

C1) For time

• 50 db curl to press - every break do 5 pushups

A1/ Back squat

• 6 reps x 4 set

A2/ KB/DB walking lunges

• 10 reps x 4 set

B1/ Leg lift over KB

• 15-20 reps x 3 set

B2/ Weighted situps

• 10 reps x 3 set

Amrap 14 min

• 200 m löpning
• 10 deadlift
• 5 burpee over bar
• 5 airsquat + 5 varje ny runda

Team om 2 dela hur ni vill

• 66 Front squat 60/45 kg
• 80 KB swing 24/16 kg
• 33 Partner over burpees
• 400 m löpning ihop

• 66 Hang power cleans
• 80 SA KB press 24/16 kg
• 33 partner over burpees
• 400 m löpning ihop

• 66 TTB
• 80 Box jump over
• 33 partner over burpees
• 400 m löpning

T.C 40 min

Uppvärmning 10 min

• 1 min cykel - legs only
• 8 box step ups
• 8 ostrich walk
• 8 höftlyft
• 8 splitsquat

A1) Barbell hipthrust

• 8x4 set RPE 8-9

A2) Weighted box step ups

• 8/8x4 set RPE 9

B1) Splitsquat iso hold

• 30/30s x3

B2) Goblet cyclist squat

• Max rep x3 set RPE 9

A1/ DB bench press

• 10 reps x 4 set

A2/ BB row

• 8 reps x 4 set

B1/ SA KB press

• 8/8 reps x 3 set

B2/ Lying leg raises

• 10 reps x 3 set

• 10-9-8-7-6-5-4-3-2-1
• Thrusters 45/30 kg
• Bar facing burpees

Uppvärmning 10 min

• 1 min maskin
• 5 pushups
• 5 banded press
• 5 ring row
• 5 scapula pullups

A1) Seated strict barbell press

• 8x4 set RPE 8

A2) Pronated pullups / excentrics

• 8x4 set RPE 8-9

B1) Db bench press

• 12x3 set RPE 8

B2) Gorilla row

• 12x3 set RPE 8-9

C1) Lu raises

• 10x2

C2) 2 wall walks x2

A1/ Back squat

• 6-4-4-2 reps sikta på tung 2a

A2/ Single leg KB RDL

• 6/6 reps x 4 set

5 varv för tid

• 200 m löpning
• 25 wallballs
• 25 KB swing 24/16 kg
• 25 situps
• 10 Burpee over wallball

T.C 20 min

T.C 16 min

A1/ Seated strict BB press

• 6-6-4-4 reps höj vikt

A2/ Pronated Pull ups

• 4-6 reps x 4 set

B1/ KB upright row

• 10 reps x 3 set

B2/ DB bent over lateral raises

• 10 reps x 3 set

Amrap 4 min x 3 /1 min vila mellan

• 10 SA DB snatch
• 5 Burpee over DB
• 10 SA DB hang C&J
• 5 Jump squat

A1/BB reverse lunges

• 10 reps x 3 set

A2/ Goblet cyclist squat

• 10 reps x 3 set

B1/DB box step ups

• 10 reps x 3 set

B2/ Goblet cosack squat

• 10 reps x 3 set

För tid 3 varv

• 200 m farmers carry
• 20 wallballs
• 10 deadlift 90/60 kg
• 5 burpee box jump over

T.C 12 min

Team om 2 för tid

Cash in 400 m löpning tillsammans med 1 viktplatta 15/10 kg

YGIG 10 varv (5 var)

• 5 deadlift
• 4 powerclean
• 3 frontsquat
• 2 burpee over bar

200 m löpning med viktplattan

Share anyhow

• 80 wallballs
• 70 Box jump over
• 60 plate OH walking lunges
• 50 situps
• 40 Burpees

400 m löpning

YGIG 8 varv (4 var)

• 8 plate OH squat
• 8 pushup

200 m löpning

T.C 40 min

A1) Seated strict barbell press

• 6x4

A2) Pullups (valfritt grepp) / excentriska

• 6x4

B1) Gorilla row

• 6/6x3

B2) Db Balboas

• 6x3

C1) Lu raises

• 12x2

A1/ Front squat

• 6-4-4-2 reps sikta på tung 2a

A2/ Goblet curtsey lunges

• 10 reps x 4 set

B1/ Bear hug walking lunges

• 10 reps x 3 set

B2/ Bear hug hold

• 45s x 3 set

Amrap 14 min

• 2-4-6-8-10 osv av
• SA DB devils press
• Box jump over
• Wallballs
• TTB/beatswing/hanging knee raise

100 m löpning mellan varje varv

A1/ BB Z-press

• 6 reps x 3 set

A2/ Strict pullup

• 6 reps x 3 set

B1/ Front plate raise

• 10 reps x 3 set

B2/ BB Bicep curls

• max rep x 3 set

4 varv för tid

• 20 Goblet squat
• 12 jumping lunges
• 12 Burpee box jump over
• 200 m löpning

T.C 16 min

A1) Zercher squat

• 6x4

A2) Bulgariska splitsquats

• 6/6x4

B1) Single leg barbell RDL

• 6/6x3

B2) Goblet cyclist squat

• 10x3

A1/ Deadlift

• 6-4-4-2 Sikta på tung 2a

A2/ Gorilla rows

• 12 reps x 4 set

B/ Tabata mage 20s/10s x 4 varv

• Sidoplanka
• Russian twist
• Sidoplanka
• Flutter kicks

För tid

• 3 varv av
• 10 Box jump
• 5 Hang power clean 50/35 kg
• 10 Burpee

Vila 1 min

3 varv av

• 200 m löpning
• 10 STOH
• 15 KB swing 24/16 kg

T.C 15 min

A1/ CGBP

• 4 reps x 4 set med paus i bottenläge

A2/ SA DB row

• 6/6 reps x 4 set

B1/ Supinated BB row

• 8 reps x 3 set

B2/ Batwing hold

• 30-45s x 3 set

Amrap 12 min

• 3 wallwalks
• 10 Push up
• 12 Renegade rows
• 10 Burpee over DB
• 12 V-situps
• 14

3 varv för tid

• 400 m löpning
• 30 DB snatch 22,5/15 kg
• 20 Box step over med boll
• 30 V situps
• 20 Power clean 50/35 kg
• 10 Burpee over bar
• 100 m farmers carry dubbla KB eller DB (tungt)
• Plank hold - 1 minut