Dagens wod

Måndag 6 december

Get yourself a partner! Session flow A. 0:00 – 7:00: AMRAP 7 minutes – TEAM 40 Sync Overhead Squat @ 42.5/30kg 30 Sync Power Snatch @ 42.5/30kg Max Sync Lateral Burpees in remaining time 7:00 – 10:00: 3 minutes

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Tisdag 7 december

A. Technique: Every 45s x 8 (6 minutes) Alternating: 1. 4 Plate goblet Squat Wide + 4 Plate goblet Narrow + 4 Plate goblet Normal @ 5-15kg 2. Front rack mobility 3. 3x Lunge Matrix with reach to floor

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Onsdag 8 december

A. Warm Up – AMRAP 5 minutes: 10/10 Ankle mobilization against wall 10 walking lunge with forward knee drive 10s Dead hang + 3 Scapula pull up + 3 Kip swing 3 Slow motion thruster @ 20/15kg B. Jerk

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Torsdag 9 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. Alternating lunge with forward reach to floor 3. Easy paced box jump step down 4. Muscle Clean

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Fredag 10 december

Partner-WOD, TC 40 min A. 4 RFT 100 double unders 50 wallballs 25 pull ups B. For time 80 DB hang power snatch, 22.5/15 kg 60 DB shoulder to overhead 40 DB thrusters 20 burpee over DB C. AMRAP

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Måndag 29 november

AMRAP 40 minutes: 4 Lengths S.arm KB OH Walking lunge @ 1 x 24/16kg 4 Lengths Farmer’s carry @ 2 x 24/16kg 4 Wall walks 8 Lengths shuttle run 2 Lengths Bear crawl (hips lower than shoulders) 2 Lengths

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Tisdag 30 november

A. Technique: Every 45s x 8 (6 minutes) Alternating: 1. 4 Plate goblet Squat Wide + 4 Plate goblet Narrow + 4 Plate goblet Normal @ 5-15kg 2. Front rack mobility 3. 3x Lunge Matrix with reach to floor

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Onsdag 1 december

A. Warm Up – AMRAP 5 minutes: 10/10 Ankle mobilization against wall 10 walking lunge with forward knee drive 10s Dead hang + 3 Scapula pull up + 3 Kip swing 3 Slow motion thruster @ 20/15kg B. Jerk

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Crossfit Karlstad