Mandag: Open 15.1 + 15.1a
Rx. 1-9 min Amrap 15 toes to bar 10 deadlift 52/34 5 snatch 52/34 Then 9-15 (6min) To find 1 rep max Clean and jerk. Scaled. 1-9min amrap 15 knee rise 10 deadlift 38/25 5 ground to overhead 38/25 Then 9-15 (6min) To find 1 rep max Clean and jerk. Første uke med Open er […]
Onsdag: Team day!
In teams of two complete 10 Rounds of: 10 front squats 10 toes to bar 300m row One round each. Rx: 80/60 A: 70/50 B: 60/40 C: 50/30
Torsdag: heavy jerking
Styrke/teknikk: Finn Max i Splitt Jerk. Wod:10 min amrap 3 C&J 50/35 3 T2B 6… 6… 9… 9…
Onsdag: ironman Complex
3 RFT 7 backsquats 7 kipping pull-ups 5 oh squats 5 c2b pull-ups 3 s2oh 3 dead hang pull-ups 5 hang power clean 5 Burpee pull-ups 7 frontsquats 7 t2b
Mandag: shoulder day + b-day Wod
A) 5 x Max strict pull/chin ups 1 min break between sets. B) 10 RFT 5 kb thruster 24/16 (R) 5 kb thruster 24/16 (L) 5 T2B 5 handstand steps (3m) Timecap 26min Bursdags Wod for Lise (m/Maren) 20-18-16-14-12-10-8-6-4-2 Tire flips jump thru Squat cleans 45kg Lise og Maren 😀
Onsdag: Brown Class all day!
Alle som trente idag fikk prøve seg på en typisk Brown Class økt. Wod: In teams of two. 1 clean&Jerk 60/40 10 front squats 60/40 10 Toes to Bar 10 Burpees – 1 C&J 8 F.S 8 T2B 8 Burps – 1 C&J 6.. 6.. 6.. All the way down to 1 C&J 2.. 2.. […]
Seven deadly sins
Wod: Seven Deadly Sins For time 10 C2B pull ups 20 Toes 2 Bar 30 Deadlift 80/60 100 DU’s 30 box jumps 24″/20″ 20 Burpees 10 cleans 80/60 Results and handstands
50xSquat + BlackClass
Strength: 50 squats for time RX – 70/50 INT – 50/35 Wod: 15 min Amrap 6 front squats RX 70/50 Int 50/35 12 T2B / toes 2 ball 24 Sit Ups Black Class London Wod 1 12 min AMRAP 20 cleans 45 20 box jump over 20 cleans 60 20 box jump over 20 cleans […]
PushPress og T2B med “litt” DU’s
Dagen Wod: 5 RFT 15 push press 60/40 30 DU’s / 90 singles 15 T2B / kb roll back 12/16 30 DU’s / 90 singles Timecap 30min. Knall tung workout idag! Kjempe bra innsats fra alle! Gratulerer til dere som tok deres første T2B ( toes to bar) Dagens beste: Eigir 🙂
Happy-Random-Team-Day
A) 15 min AMRAP 5 wallballs 10/6 5 box jumps 5 toes 2 bar 1 person works 1 person holds 2xKB 12/8 B) team Fran 41-30-18 Thrusters 42,5/30 Pull ups Samme fine lørdags stemningen! Loving it!