Dagens wod

Tisdag 21 december

A. Warm Up: Every 45s x 8 (6 minutes) Alternating: 1. Lunge Matrix with rotation over working leg 2. 5 PVC Pipe Shoulder Dislocation + 5 OHS 3. 3 Slow motion Snatch pull @ 20/15kg 4. 3 Segmented muscle

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Onsdag 22 december

A. Warm Up – AMRAP 5 minutes: 5 Seal to down dog 3x Lunge Matrix with overhead swing 10s Dead hang + 3 Scapula pull up + 3 Kip swing 8 Alternating BB overhead lunge @ 20/15kg B. Jerk

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Måndag 13 december

Alternating EMOM 40: 1. 3-5 Pull Ups + 6-10 Push ups + 10-15 Air Squats 2. 4-8 Burpee box jump @ 60/50cm 3. 6-12 Alternating DB Hang Squat clean @ 22.5 /15kg 4. 30-60 Double Unders 5. 2-4 Toes

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Onsdag 15 december

A. Warm Up – AMRAP 5 minutes: 5 Seal to down dog 3x Lunge Complex with overhead swing 10s Dead hang + 3 Scapula pull up + 3 Kip swing 3 Slow motion thruster @ 20/15kg B. Jerk Werk

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Torsdag 16 december

A. Warm-Up (7:30 minutes) 20s Work, 10s Rest x 15 building in intensity and aggression each round: 1. Easy paced burpees 2. Glute bridges 3. Walking lunge 4. Easy paced shuttle run 5. Box step up B. 3x Superset*

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Fredag 17 december

Partner-WOD, TC 45 min A. 10 RFT, (You go, I go) 3 clean & jerk, 60/40 kg 3 burpees over bar B/D. 2400/2000 m row for time (divide anyhow) C. 10 RFT, (You go, I go) 5 wallballs 3

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Lördag 18 december

A. AMRAP 5 minutes: Climb the ladder of 1-2-3-4… DB Burpee box step over @ 2 x 22.5/15kg 8 Abmat Sit-ups after each set 3 minutes rest B. AMRAP 5 minutes: Climb the ladder of 2-4-6-8… Alternating KB Snatch

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Crossfit Karlstad