Måned: juli 2012

Take 10% off your 5 RM Back Squat. Then …. Squat it as many times as possible and sprint 70 m. Repeat for a total of 5 rounds. The Litvinov Workout by Dan John An amazing thing happened in 1983. I went on a date. Okay, that was a joke, because everybody knows that during…
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 «Lacee Kovacs ladder» 20 Min AMRAP One person working at a time Both completes round one before starting on round 2 -1 Clean & Jerk 60/40kg -1 Burpee Pullup -10 Double unders -2 Clean & Jerk 60/40kg -2 Burpee Pullup -20 Double unders ETC!……

«The bar mile» With an empty bar 15kg/20kg 25 front squats 25 back squats 25 overhead squats 400m run 25 presses 25 push presses 25 push jerks 400m run 50 cleans 400m run 50 snatches 400m run  

‎3 stops before happiness Amrap 10 min 5 squat cleans 30/40 2 rope climbs 2 Wall walks Amrap 10 min Farmer walks 16/24 Sprint samme lengde frem og tilbake. 20 KB Swings 24/16 kg Amrap 7 min Boxjumps m/burpees. Score = total rounds wins!! Runar tøffet seg for jentene, mens resten av boxen gikk fra…
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In teams of two, one partner will work while the other rests. 5 x 2 min rounds of: 7 Chest to bar pull ups 12 weighted situps 45/25# (hold weight to your chest or forehead) row max meters in time remaining Rest 2 minutes while partner goes Score is the total number of meters rowed…
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A. Half «Karen» for time (75 wallballs 6/10kg) B. For time;                        400 m. run                        30 Backsquat A. 35/50 B. 30/40 C. 15/20                        400 m. run                        20 Frontsquat A.B.C.                        400 m. run                        10 Overheadsquat A.B.C

WOD: A. 5-5-5-5-5 Split Jerk  up to 70 % 1 RM             B. 10 min. amrap in teams of two : 5 ring pushups – 5 handstand pushup             C. 8 min. amrap : 1 ropeclimb- 5 deadlift 60/80  

”Pink Diamond” 5 Rounds for time ; 18 Wallballs 6/10 16 Boxjump 14 Goblet Squat 16/24 12 Kb Swing 16/24 36 Walking Lunges ( nedover mot gjerdet ) – sprint back

DAGENS WOD: «The Stairs» 1-2-3-4-5-6-7-8-9-10……. Etc A: 6 Min AMRAP -Ground to overhead w/plate 20/15kg -Overhead Lunge w/plate 20/15kg Rest exactly 2 minutes, then: B: 6 Min AMRAP -Kettlebell Swing 24/16kg -Goblet Squat 24/16kg Rest exactly 2 minutes, then: C: 6 Min AMRAP -Double Unders -ABMAT Situps Post total of rounds on each AMRAP (A,B,C)…
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WOD : 20 min AMRAP (Post number of presses only) Row 400 m. Max rep. Benchpress 30/42,5     Endre gravde dypt for å slå Snorre. God stemning på tribunen. Fredrik kunne ingen gjøre noe med. Han er fra en annen planet.