WOD 8/5

Conditioning:

“Jack Squat”

For Time

21 Front Squats, 21 KB Swings, 400m Run

15 Front Squats, 15 KB Swings, 400m Run

9 Front Squats, 9 KB Swings, 400m Run

Body Armor:

3 Giant Sets

Max Dumbbell Bench Press 

12 Chest Supported Rows Dumbbell Rows

12 Lateral Box Step-Ups 

Rest 2:00between.

Built By CompTrain 

3-2-1…GO

WOD 7/5

Conditioning:

“Lead Foot” 

Part 1

AMRAP 4

27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

Rest 4:00

Part 2

AMRAP 4

21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

Part 3

AMRAP 4

15 Calorie Row, 15 Burpees, 15 Pull-Ups

Midline:

Built By CompTrain 

3-2-1…GO

WOD 5/4

Alingsås Potato Mash Up

Event 1: ”Run for it”

Team Of 2

200 m Run

30 Burpee Boxjump Over 60/50

200 m Run

30 Duo Deadlift 140/100

200 m Run

30 STOH 60/40

200 m Run

30 CTB

200 m Run

30 Hang Power Clean 60/40

+ Body Armor

Team från Arena Älvhögsborg som tävlar i helgen:

Carro & Corinne

Jonna & Sandra

Emelie & Indra

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 3/5

Conditioning:

“Sleep Walk”

In Teams of 3…

“Sleep Walk” Part #1

In a 7:00 Window: 

100/70 Calorie Assault Bike

Time Remaining – Max Overhead Squats 42,5/30

Rest 3:00

“Sleep Walk” Part #2

In a 6:00 Window: 

75/50 Calorie Assault Bike

Time Remaining – Max Hang Squat Cleans 50/35

Rest 3:00

“Sleep Walk” Part #3

In a 5:00 Window: 

50/30 Calorie Assault Bike

Time Remaining – Max Thrusters 60/42,5

Built By CompTrain 

3-2-1…GO

WOD 2/5

Conditioning:

“Waterlogged”

For Time

1,000 Meter Row

Directly into,

30 DB Snatches 22,5/15

15 Burpee Box Jump Overs 60/50

20 DB Snatches

10 Burpee Box Jump Overs

10 DB Snatches

5 Burpee Box Jump Overs

Body Armor:

Built By CompTrain 

3-2-1…GO

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