All posts by Bengt Granaas

OLYWOD 4/5-19

Skill

Bar Addressing

Bar Addressing, Clean Catch

Bar Addressing, Squat Clean Catch

WL-EMOM 16

1.) 2 Hang Clean High Pull

2.) 1 Hang Clean High Pull – 1 Hang Power Clean

3.) 1 Power Clean & Push Press – 1 Hang Power Clean Push Jerk

4.) 1 Power Clean & Push Jerk – 1 Hang Power Clean Split Jerk

5.) 1 Power Clean Split Jerk

6.) 1 Squat Clean – 1 Squat Clean Push Jerk

7.) 1 Squat Clean Push Jerk – 1 Squat Clean Split Jerk

8.) 2 Squat Clean Split Jerk

Built by Bengt Granaas

wod 1st of May team 0f 3

Tripple “Incedible Hulk” with a twist 

Running clock

18 Rounds of

5 Deadlifts 70 kg/47kg

5 Hang Power Cleans 70 kg/47kg

5 Front Squats 70 kg/47kg

5 Push Presses 70 kg/47kg

5 Back Squats 70 kg/47kg

Two athletes work simultaneously, when changing athlete the team will do 3 synchronized burpees, every 5 min the non working athlete runs 150m with medball.

Built by Bengt Granaas

OLYWOD 27/4-19

WL -Strength

2 RM Thruster from rack

WL – E1,5MOM 7:30

Round 1

5 Hip Explode Box Jump

10 Hang Power Clean @ 50% of 1RM C&J

Round 2

4 Hip Explode Box Jump

8 Hang Power Clean @ 60% of 1RM C&J

Round 3

3 Hip Explode Box Jump

6 Hang Power Clean @ 70% of 1RM C&J

Round 4

2 Hip Explode Box Jump

4 Hang Power Clean @ 80% of 1RM C&J

Round 5

1Hip Explode Box Jump

2 Hang Power Clean @ 85% of 1RM C&J

Built by Bengt Granaas

OLYWOD 22/4-19

Barbell Savage – Team of 3

Cash In AB 200 cal, when Athletes reach 100cal you can begin with WOD 1, AB must reach 200 cal before WOD 2 begins.

WOD 1

Double Grace @ 60/43kg

Double Grace is: 60 Power Clean & Jerk

TC 13min

WOD 2

Double DT @ 70/47kg + AMRAP AB

Double DT is: 10 rounds of;

12 Dead Lift

9 Hang Power Clean

6 Push Jerk

Each Athlete must complete one round before changing Athlete

TC 14min

WOD 3

Double Randy @ 34/25kg + AMRAP AB

Double Randy is:

150 Power Snatch

TC 16min

OLYWOD 13/4-19

Barbell hip drive adressing high pull Snatch

  • Power Snatch High Pull
  • Hang Power Snatch High Pull
  • Hang Power Snatch
  • Hang Squat Snatch

WL – Snatch EMOM 6

1 Hang power Snatch High Pull

1 Hang Squat Snatch

Build up to a heavy weight

Strength Weightlifting

Build up to a heavy weight of Power Snatch then Squat Snatch

Built by Bengt Granaas

OLYWOD 6/4-19

EMOM-Day

EMOM 5 @ 50% of Squat Snatch

1 Snatch DL

1 Snatch High Pull

1 Hang Power Snatch

1min rest

EMOM 5 @ 60% of Squat Snatch

1 Snatch High Pull

1 High Hang Power Snatch

1 OHS

1min rest

EMOM 5 @ 70% of Squat Snatch

1 Hang Power Snatch

1 Hang Squat Snatch

1 Squat Snatch

1min rest

EMOM 5

2 Squat Snatch, build to a heavy weight

Built by Bengt Granaas

OLYWOD 23/3-19

Skill – 5 rounds

5 Kipping Swing then STOP

WL – Snatch EMOM 8

Min 1, 3 x Hi Snatch

Min 2, 3 x Hi Hang Squat Snatch

Min 3, 3 x Hang Squat Snatch

Min 4, 3 x Squat Snatch

Weight 55/37kg

50/34kg

45/31kg

40/27kg

Weightlifting – Build up to a heavy load

Snatch

Built by Bengt Granaas

OLYWOD 16/3-19

Skill – 5 rounds

5 Kipping Swing then STOP

WL – Snatch EMOM 12

Min 1, 3 x Paus below knee, Paus above knee, Snatch DL

Min 2, 3 x Hang Snatch, High Hang Snatch, Hi Snatch

Min 3, 3 x Power Snatch

Min 4, 3 x Squat Snatch

Weight 40/25kg

Built by Bengt Granaas