Dagens wod

Fredag 14 januari

Partner-WOD, TC 45 min Battle Of Wermland Winter Edition-ish A. 21-15-9 Sync toes to bar Sync single arm alternating DB snatch, 22.5/15 kg Cash in each round: 30 wallballs B. AMRAP20 One partner row for cal One partner do

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Lördag 15 januari

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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Måndag 3 januari

0:00 – 23:00: AMRAP 23 minutes: 9 Devil Press @ 2 x 22.5/15kg 20 DB Front Rack Walking Lunges @ 2 x 22.5/15kg 9 DB Push Presses @ 2 x 22.5/15kg 20 Ab-mat sit ups 23:00 – 28:00: Rest

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Tisdag 4 januari

A. Warm up – AMRAP 10 minutes with a partner: 3x Synchro lunge matrix 10 Power Clean + Power Jerk – alternating. You go, I go* Partner 1: Dead hang – Partner 2: 5 Burpees Partner 2: Dead hang

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Onsdag 5 januari

At 0:00 – For Time with a Partner: 100 Box Jump Overs @ 60/50cm (shared) 2,000 meter Row (shared) 200 Walking Lunges Synchro (25 minute cap) At 25:00 – 3 minutes Rest At 28:00 – 3 Rounds with a

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Fredag 7 januari

Partner-WOD, TC 45 min AMRAP20 10 sync burpees 20 HSPU 30 toes to bar 40 single arm push jerk, 22.5/15 kg 50 cal row Vila 5 min For time, TC 20 min 3 rounds each (YGIG) of: 3 hang

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Lördag 8 januari

A. At 0:00 – 15:00: AMRAP 15 minutes: 8 Power Snatch @ 35/25kg 8 Toes to bar 30 Double Unders Every 2 rounds the power snatch weight increases: 42.5/30kg 50/35kg 60/42.5kg 70/47.kg 80/52.5kg 15:00 – 18:00: Rest B. 18:00

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Måndag 20 december

“12 Days of CFKD-mas” 1 Hang Squat Clean @ 70/47.5kg 2 Burpee box jump @ 75/60cm 3 HSPU 4 Alternating Pistols (2 each leg) 5 Toes to bar 6 Box jump overs @ 75/60cm 7 Shoulder to overhead @

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Crossfit Karlstad