Dagens wod

Onsdag 19 januari

A. Warm up (5 minutes) 3x 10 Down dog toe taps 10-20 Kip swings 5 wide + 5 narrow + 5 normal air squats 5 Muscle clean + 5 Strict press B. Front Squats (12 minutes) 1 x 5

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Torsdag 20 januari

A. Warm up – AMRAP 5 minutes for qualiy: 10 Walking lunge with forward reach to floor 5 PVC Pass through 5 KB suitcase deadlift @ 24/16kg 5 Easy push ups 6 Alternating Cossack squat B. Deadlift (12 minutes)

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Fredag 21 januari

Partner-WOD, TC 45 min A. For time, You go, I go: 12 rounds of: 15/12 cal row 12 wallballs 5 min rest B. AMRAP12 2-4-6-8-10-12 etc. (each partner do each round) Double DB/KB deadlift, 22.5/15 kg alt. 24/16 kg

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Lördag 22 januari

A. 5 minute AMRAP @ 85% / tough sustainable effort 7 Hang squat clean @ 50/35kg 7 Lateral burpee over bar 7 HSPU – Rest 3 minutes – B. 5 minute AMRAP @ 85% / tough sustainable effort 9

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Måndag 10 januari

A. 0:00 – 10:00: AMRAP 10 minutes – You Go, I Go with a partner: 5 T2B 3 Box Jump @ 76/60cm 1 Deadlift @ 130/90kg 10:00 – 12:00: 2 minute rest B. 12:00 – 19:00: AMRAP 7 minutes

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Tisdag 11 januari

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 12 januari

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 13 januari

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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Crossfit Karlstad