Dagens wod

Onsdag 15 september

A. 0:00 – 5:00: Every 30s x 10: 1. 2 Push press with 2s pause in dip and feet GLUED to the floor the whole time 2. 2 Power jerk with 2s pause in receive *Build from easy warm

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Torsdag 16 september

A. Warm-Up (6 minutes) Every 30s x 12 sets (3 rounds), building in intensity and aggression each round: 1. 20s Deadbug with alternating leg lower to floor 2. 5 Russian KB Swing @24/16kg 3. 5 Squat Jump for max

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Fredag 17 september

Partner-WOD, TC 45 min 100 bar facing burpees Every 2 minute do: 200 m run Then: 100 toes to bar Every 2 min do: 10 sync alt. DB snatch 22.5/15 kg 10 sync DB OH lunges 22.5/15 kg Then:

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Lördag september 18

A. EMOM 12: 1. 6-10 BB Overhead alternating reverse lunge + 6-10 Hang Power clean @42.5/30kg 2. 5 Bar Facing burpee + 5-10 C2B 3. 45s Machine of choice for Calories @70-80% effort – 2 minutes rest – B.

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Söndag 19 september

A. Every 45s x 12 sets (9 minutes) alternating: 1. 2 Front squat with 3s pause at the bottom @82-86% 2. 30s Handstand hold practice / Scale practice B. EMOM 12: 1. 5-10 BB Strict press 2. 5-10 Supinated

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Måndag 6 september

AMRAP 10 minutes – You Go, I Go with a partner: 5 Chest to bar 5 Bar facing burpee 1 Clean + Jerk (anyhow) @70/47.5kg 3 minute rest AMRAP 7 minutes – Individual: 4 Pull ups 4 Lateral Burpee

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Tisdag 7 september

A. Snatch – on one running clock: 0:00 – 6:00: EMOM 6 @30-40% 1RM snatch 1. 2 Snatch balance + 2 Overhead squat @30-40% 2. 2 Snatch Deadlift + 2 Tall Snatch @30-40% 6:00-7:00 Rest and increase weight to

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Onsdag 8 september

A. EMOM 10: 1. 8 Bulgarian Ring Row 2. 5-10 Barbell floor press Each set at 1-2 Reps in Reserve (RIR) B. Every 2 min x 5 (10 minutes): 5-15s Ring top plank hold + 5-15s Halfway down ring

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Crossfit Karlstad