Dagens wod

Torsdag 9 september

A. Warm-Up (6 minutes) Every 30s x 12 sets (3 rounds), building in intensity and aggression each round: 1. 10/10s Side plank 2. 3 Depth Drop 3. 5 Glute Bridge 4. 4 Broad jump B. Power! (19 minutes) B1.

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Fredag 10 september

Partner-WOD, TC 45 min AMRAP12 Cash in: 800 m run “You go, I go” 8 pull ups 8 alt DB snatch, 22.5/15 kg 8 DB OH lunges, 22.5/15 kg AMRAP12 2 wallball partner 1 2 sync burpees 2 wallball

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Lördag 11 september

A. EMOM 12: 1. 30s Max Calorie Machine of choice 2. 30s AMRAP: 10 Double Unders + 4 Jumping Lunge – 2 minutes rest – B. EMOM 10: 1. 35s Max Calorie Machine of choice 2. 3-5 Deadlift +

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Söndag 12 september

A. EMOM 12: 1. 3 Front squat @68-78% with 2s pause at bottom 2. 6-8 Snatch grip Barbell bent over row – Weight on the front squat is dictated by your ability to hold perfect position during and after

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Måndag 30 augusti

On a running clock… A. 0:00 – 10:00 – 10 Rounds of: 6 Ground to overhead @42.5/30kg 6 Bar facing burpees 10:00 – 12:00 – REST B. 12:00 – 20:00 – 8 Rounds of: 4 Ground to overhead @50/35kg

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Tisdag 31 augusti

A. Technique: Every 45s x 10, Alternating: 1. 3 Snatch Balance 2. 3 Hang Muscle Snatch @30-40% B. EMOM 10: 20-30 DU + 1 Hang Snatch, building from part A to a heavy single C. EMOM 12: 1. 8

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Onsdag 1 september

A. EMOM 10: 1. 8 Snatch grip bent over row 2. 5-10 Strict ring dips Each set at 1-2 Reps in Reserve (RIR) B. EMOM 8: 1. 5-10s Ring support hold + 5-10s Halfway down ring dip hold +

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Torsdag 2 september

A. Warm-Up Every 30s x 12 sets (3 rounds), building in intensity and aggression each round: 1. 15-20s Deadbug leg lowers 2. 3 Depth Drop 3. 8 Russian KB swing @heavier weight than you usually use! (24-40kg) 4. 3

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Crossfit Karlstad