GRUPPASSENS WODS

A1/ CGBP

• 8 reps x 4 set RPE 7

A2/ SA DB row

• 8/8 reps x 4 set

B1/ Alternating KB seated press

• 6/6 reps x 3 set

B2/ KB upright row

• 8 reps x 3 set

3 varv av

• 15 thrusters
• 15 burpee box jump over

3 varv av

• 9 Clean and jerk
• 9 burpee over bar

T.C 14 min

EMOM 40 min

• 12 cal row
• 10-12 Burpees
• 60 m farmers carry
• 12-15 box jumps

A1/ BB box squat

• 5 reps x 4 set RPE 8

A2/ Bulgarian split squat

• 5/5 reps x 4 set RPE 7-8

B1)Single leg RDL w/ kb

• 8x3 set RPE 7-8

B2)Sumo deadlift w/ kb

• 12x3 set RPE 7-8

Amrap 12 min

• 3-6-9 osv TTB/situps
• 2-4-6 osv Burpees over bar
• 1-2-3 osv Power cleans 60/40 kg

A1/ Strict press

• 6-6-4-4 reps höj vikt RPE 8-9

A2/ Supinated pull ups

• 4-6 reps x 4 set

B1/ DB push press

• 10 reps x 3 set

B2/ Renegade rows

• 10 reps x 3 set

"Karen" with a twist

För tid

• 150 Wallballs + EMOM 3 burpees med start på 0

A1/ CGBP

• 6-4-4-2 reps höj vikt RPE 8-9

A2/ Ring rows

• 10 reps x 4 set

B1/ Supinated BB row

• 8 reps x 3 set RPE 7

B2/ Push up on DB

• 8-10 reps x 3 set

Amrap 14 min

• 20 DU/40 SU
• 10 SA DB snatch
• 20 Wallballs
• 10 TTB/Beatswing/knee raise
• 20 Box jump

A1/ Deadlift

• 6 reps x 4 set RPE 8

A2/ Single leg box squat

• 6/6 x 4 set

B1/ Goblet courtsy lunges

• 10 reps x 3 set

B2/ Wall sit march

• 30 se x 3 set

För tid

• 15 DB clean 2x22,5/15 kg
• 10 Walking lunges 2x22,5/15 kg
• 30 TTB
• 10 Walking lunges
• 15 DB clean
• 10 Walking lunges
• 30 TTB
• 10 Walking lunges

T.C 14 min

A1/ Deadlift

• 6 reps x 4 set RPE 8

A2/ Weighted box step ups

• 10 reps x 4 set

EMOM 25 min

• 15 Wallballs
• 12/10 cal row
• 8 alt devils press
• 24 KB swing
• vila

A1)CGBP

• 6x1 set RPE 7
• 4x2 set RPE 8
• 3x1 set RPE 8
• Max reps 1 set på 50% av vikten på sista 3x1

A2)Supinated pullups RPE 7-8

• 4-6x5 set

B1)Seated arnold press w/ db

• 10x3 set RPE 7-8

B2) Reverse ring flies

• 6-8x3 set RPE 7

5 varv för tid

• 10 DB push press
• 10 OH squats
• 10 Burpees over DB

T.C 9 min

A/ Powerclean

• Gå igenom och bygg upp vikt/öva teknik ca 15 min

B/ E90s x 5

• 3 Power cleans + 1 front squat

Amrap 20 min

• 9 pull ups
• 9 Power clean
• 9 KB swing
• 9 TTB
• 9 Push press
• 9 Burpees

A1/ Front squat

• 8-8-6-6 reps RPE 7-8

A2/ Bulgarian split squats m vikt

• 6/6 reps x 4 set

B1/ KB front rack walking lunges

• 10 reps x 3 set

B2/ KB front rack hold

• 30 s x 3 set

• 200 hopprep
• sen
• 21- 15 - 9 - 6
• Goblet squat
• Burpee box jump over
• Weighted situps

T.C 10 min

A1/ BB bent over row

• 8 reps x 4 set RPE 7-8

A2/ DB floor press

• 8 reps x 4 set RPE 7-8

B1/ SA KB press

• 6/6 reps x 3 set RPE 8

B2/ Pronated pull ups

• 5 reps x 3 set AHAP

För tid 3 varv

• 10 SA DB snatch (hö)
• 20 DU/40 SU
• 10 SA DB snatch (vä)
• 20 DU/40SU
• 6 SA DB C&J (hö)
• 20 DU/40SU
• 6 SA DB C&J (vä)
• 20 DU/40 SU

vila 90 s mellan rundorna

• T.C 15 min

”Black Friday” Team WOD

Share Anyhow - För tid

Cash in: 50 st Handstand Shouldertaps (25 var)

• 200 Box Jump Overs
• 150 Wallballs
• 100 Ground to Overhead (Barbell)
• 75 Burpees over bar (barbell)
• 50 Pushup

Cashout: 50 st Handstand Shouldertaps (25 var)

TC. 30 min.

A1) Frontsquat

• 6x2 set RPE 7
• 4x2 set RPE 8

A2) KB walking lunges

• 10 reps x 4 set

B1) RDL w/ barbell

• 8x3 set RPE 8

B2) Bearhug splitsquats

• 8/8x3 set RPE 8

För tid

• 20 Deadlift
• 30 TTB
• 40 Reverse lunges
• 50 Wallballs
• 60 KB swing

Every 2 min 6 Burpees med början på 0

A1/ Strict press

• 6 reps x 4 set

A2/ Ring rows

• 10 reps x 4 set

B1/ Seated arnold press

• 8 reps x 3 set

B2/ Front plate raise

• 8 reps x 3 set

Amrap 14 min

• 8 BB STOH
• 10 Box jump over
• 8 Devils press
• 10 Burpee over bar