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

Cash in 100 wallballs

• E20 reps 3 synkade burpees

10 varv You go I go

• 5 Thrusters
• 3 burpees over bar

10 varv You go I go (Går bra att göra med hantlar också vid behov)

• 3 Power snatch
• 3 Hang squat snatch
• 3 OHS

2 varv share anyhow

• 40 DB box step over
• 40 SA devils press
• 40 DB OH lunges

Cash out 100 wallballs

• E20 reps 3 synkade burpees

T.C 38 min

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

Uppvärmning 10 min

• 1 min maskin
• 6 lateral box step up
• 6 goodmornings w/ band
• 6 splitsquats

A1) Deadlift

• 4-6x5 set RPE 7-8

A2) Bulgarian splitsquats w/ kb

• 10-12x5 set RPE 8

B1) Single leg RDL w/ kb

• 8x4 set RPE 7-8

B2) Sumo deadlift w/ kb

• 12x4 set RPE 7-8

C1) Plank rotation

• 30sx3 set

C2) Kb twists

• 30sx3 set

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

Uppvärmning 10 min

• 1 min maskin
• 5 tablerocks
• 5 pushups
• 5 scapula pullups
• 5 ringrow

A1) Single arm db benchpress RPE 8

• 8-10x5 set

A2) Mixed grip pullups RPE 7-8

• 4-6x5 set

B1) Sicksack db press RPE 8

• 10x4 set

B2) Pendlay row RPE 8

• 6-8x4 set

E30S for 6 min

• 15 Biceps curls
• 10 Pushups
• 10 Dips

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

Team om 2 - Share anyhow

• 42-30-18
• Thrusters
• Burpees

• 24 Deadlift
• 18 Power cleans
• 12 Push press

• 42-30-18
• DB snatch
• Wallballs
• Burpees over DB

• 24 Deadlift
• 18 cleans
• 12 pushpress

• 42-30-18
• KB swing
• TTB

• 24 Deadlift
• 18 powercleans
• 12 push press

300 SU

T.C 40 min

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

Uppvärmning 10 min flow

• 1 min maskin
• 6/6 halo w/ kb
• 5 pushups
• 6 ringrow

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 alternating arnold press w/ db

• 10x4 set RPE 7-8

B2) Reverse ring flies

• 6-8x4 set RPE 7

C1) Dolphin plank

• 30-45sx3

C2) Shoulder flexion iso hold

• 30-45sx3

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

Uppvärmning 10 min flow

• 1 min maskin
• 3 inchworms
• 6 boxstepups
• 8 splitsquats

A1) Barbell box stepups RPE 7

• 8x5 set

A2) Barbell hip thrust RPE 7-8

• 6-8x5 set

B1) Snatchgrip RDL RPE 8

• 8x4 set

B2) Spanish squat RPE 7

• 10x4 set

C1) Nordic iso hold RPE 7-8

• 15-30sx3 set

C2) Heel glute bridge

• 30sx3 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.