26/9
‘Nasty Boizz’ – Tag Team
AMRAP 26
50 Pistols
7 Strict Muscle-ups
11 Strict Deficit Handstand Push-ups (10cm)
25/09
Amrap 18
10-8-6-4-2 reps och om igen
Hang Power Cleans
Burpee over bar
T2b
70/45 kg
_____________________________
SkillZ
Ropeclimb teknik
Fokus: benlås, nedfirning, legless
Wod
Amrap 12
3 ropeclimbs
6 wallclimbs
9 wallballs
24/9 2018
Frontsquats
7-6-5-5-5-5-5
Wod
21-15-9
- Frontsquats 70/45
- Strikta Pullups
_____________________________________
Skillpasset
Fokus på overhead squats
(Barbell samt single kettlebell)
20180923
Amrap 8 – vartannat varv
- 250/200m rodd
- 50 du´s
vila 2
Amrap 8
- 250m löp (båda springer)
- 100 du´s tagteam
vila 2
Amrap 10 – tagteam
- 50 burpee over row
- 1000/800m rodd
21/9
Bench Press 3-2-2-1-1-1-1
Turkish Get-up 3-2-2-1-1-1-1
———————-
WOD
24-16-12-8
Turkish Get-up 16/12
Push-ups on 25/15kg Dumbells
20/09
Hotshots 19
6 Rounds for time:
30 airsquats
19 Power Cleans
7 strict pull ups
Run 400 m
60/40 kg
TC: 30 min
19/9
Team HollowBoi
Every second round
1 Deadlift 150/100
3 Strict Handstand Push-ups
25 Double Unders
18/9
Overhead Squat från rack
1-1-1-1-1
—————————-
WOD
AMRAP 12
10 Overhead Squat från golv
10 Deficit Push-ups 10cm
20 Barbell Row från knä
30/20
—————————————–
Skillz
Ring Muscle-up
WOD
AMRAP 14
2 Muscle-ups
4 Burpees
8 Kettlebell Swings
2018-09-17
På tid
2000 m rodd
1600 löp
2000 m rodd
16-09-2018
Vartannat varv i 28min
2 back squat 120/80kg
4 burpee
8 push-up
