WOD (13-19. januar 2020)

Opdateret: feb. 24


MANDAG


A.

Pendlay Rows 5 - 5 - 5 - 5 - 5 Tempo: 1232

Den skal kunne holdes 2 sekunder i toppen, ellers er det for tungt.


B.

“Open 12.3”

AMRAP 18

15 Box jumps, 60/50cm

12 push press 52/35kg

9 Toes 2 bars

TIRSDAG


A. Skill drills til power cleans


In Teams of 2:

AMRAP 30

400m row

+

AMRAP

8 Thrusters 30/20 kg

8 Power Cleans 30/20kg

8 Wall Ball (20/14 lb)

16 Double Unders


Partners will take turns doing 400m on the rower. While partner #1 rows, partner #2 will

do the AMRAP. While partner #2 rows, partner #1 will continue on the AMRAP. Switch

every 400m.


Finisher:

Suicide Sprints i 5 minutter I hold af 4 skiftes man til at løbe et suicide run. Der er pause imens de 3 andre laver deres løb.

ONSDAG


A.

Front Squat (waveloading)

1. set: 8 reps

2. set: 6 reps

3. set: 4. reps

4. set: 8 reps

5. set: 6 reps

6. set: 4. reps


Ex. 60 - 70 - 80 - 65 - 75 - 85kg


B.

“Angie”

100 pullups

100 pushups

100 abmat situps

100 airsquats


Timecap: 30 min Sørg for at pushups følger korrekt standard! Scaled: Kør 10 runder med 10 reps. Eller skær ned til fx. 60-70 reps af hver øvelse. Competition: C2B Pullups Deficit pushups med hænderne på 20/10kg skiver V-ups Goblet Squats 24/16kg

TORSDAG


A.

Five sets of:

Bench Press x 2-4 reps @ 20X1

Rest 90 seconds


Barbell Roll-Outs x 6-8 reps

Rest 90 seconds

A barbell loaded with 10kg plates can be used for barbell rollouts


B.

Three rounds for time of:

40 Double Unders

30 Russian Kettlebell Swings (24/16 kg)

20 Ring Dips

10/8 Cal. Assault bike

1 Rope Climb


Timecap: 21 minutter

FREDAG


A. 12 minutter skill drills med Skin The Cat


B.

In teams of three, row as many meters as possible in 12 minutes


Every switch costs the team 10 burpees, 15 airsquats and 20 double unders.

These three exercises can be done by whoever, but must be completed before the next patner can start rowing, and they must be done while the rower is standing still.


C. Odd Object Finisher med fokus på styrke

LØRDAG


A.

Skill drills til:

Kipping Pullups


B.

“Modified Open 16.1”

AMRAP 20

10 Overhead Reversen Lunges 42/30kg

8 Burpees Over The bar

10 Overhead Lunges 42/30kg

8 Chest 2 Bar Pullups


SØNDAG

A.

Skill drills:

Clean’n’Jerk Barbell Cycling


B. Open 13.4 with extra love

AMRAP 17

3-6-9-12-15-18-21-... reps of: Clean & Jerk 60/40kg

Toes 2 Bar

Burpees Over The Bar




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Tirsdag:  05:00 - 24:00

Onsdag: 05:00 - 24:00

Torsdag: 05:00 - 24:00
Fredag:  05:00 - 24:00

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Søndag  05:00 - 24:00

ÅBNINGSTIDER RECEPTION
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Tirsdag:  16:00 - 20:00

Onsdag: 16:00 - 20:00

Torsdag: 16:00 - 20:00
Fredag:  LUKKET

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Søndag  08:00 - 12:00

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