Dagens wod

Tisdag 5 oktober

A. Technique: Every 45s x 8 (6 minutes) Alternating: 1. 2x 1 Power Clean w/3s in catch + 1 Push press + 1 Power Jerk 2. Lunge Complex (2 rep each side, each variation) 3. 10s Kip Swing, 5s

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Onsdag 6 oktober

A. Warm Up – AMRAP 5 minutes: 10s Supinated Dead hang 10 Alternating lunge with overhead swing 3 Push up to down dog 5/5 S.arm DB row B. You Go, I Go: for 2 sets each (10 minutes) 5-4-3-2-1

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Torsdag 7 oktober

A. Warm-Up (6 minutes) Every 30s x 12 sets (3 rounds), building in intensity and aggression each round: 1. 15-20s Deadbug leg lowers 2. 3-5 Snatch Balance 3. 3 Box jump step down 4. 5 Jumping Snatch pull @

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Fredag 8 oktober

Partner-WOD, TC 45 min A. For time, divide anyhow! 60-40-20 DB snatch 22.5/15 kg Wallball DB box step-up B. “You go, I go” 10 RFT 3 snatches 60/42,5 kg 3 burpee over bar Then: 10 RFT 3 clean &

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Lördag 9 oktober

A. Every 30s x 15 1. 6-10 Alternating DB Snatch 2. 20-30 DU 3. 6-10 T2B – 2:00 Rest – B. Every 30s x 15 1. 6-10 DB Box step up 2. 10-20 Jumping lunge 3. 6-10 Box jump

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Söndag 10 oktober

A. Every 30s x 10: 2 Standing box jump @ 8RPE B. Front squat (10 minutes) Build to 1RM!! C1. BB back rack reverse lunge: – 4 x 10-20 steps alternating @ 3 RIR C2. KB Side bend: –

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Måndag 27 september

AMRAP 40 minutes: 6 Chest to bar 8 Burpee to Plate 200m Run Barbell Complex Barbell Complex @ 50% 1RM Snatch 1 Power Snatch 1 Overhead squat Every round add 1 rep to the barbell complex so… Round 1

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Tisdag 28 september

A. Technique: Every 45s x 8 (6 minutes) Alternating: 1. 2x 1 Hang Power w/3s in catch + 1 Front squat + 1 Push press 2. Lunge Complex (2 rep each side, each variation) 3. 10s Kip Swing, 5s

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Crossfit Karlstad