WOD 30/4


Conditioning:
“Front Runner”
For Time
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks

Body Armor:
3 Sets, Not For Time
9 Dumbbell Bench Presses
15 Dumbbell Bent Over Rows (15 per side)
21 Dumbbell Floor Presses
27 Low Banded Rows
Rest 2:00 between efforts.

Built By CompTrain

3-2-1…GO

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

WOD 27/4

Conditioning
“Girls Gone Wild”
On the 0:00… Girls Gone Wild Part #1 – “Fran”

21-15-9:
Thrusters 43kg / 30kg
Pull-Ups

On the 6:00… Girls Gone Wild Part #2 – “Diane”
21-15-9:
Deadlifts 100/70kg
Kipping Handstand Pushups

On the 12:00… Girls Gone Wild Part #3 – “Amanda”
9-7-5:
Ring Muscle-Ups
Squat Snatches 60/42,5kg

WOD 26/4

Conditioning:

”WOD al’a IVAR”

TEAM OF 3 

For Time

100 DB Step-ups

90 DB Push-ups 

80 DB Deadlift

70 DB Lunges 

60 Burpee

50 DB Push-press 

40 Devilpress

30 DB Thrusters 

20 DB Complex 

10 Rope Climb / 7,5m x 3 Handstand Walk

Built By Ivar

3-2-1…GO

WOD 25/4

Conditioning:

“Wreck Yourself”

For Time

800 m MedBall Run 9/6

1 Rope Climb

9 Squat Clean 60/42,5

800 m MedBall Run

3 Rope Climbs

15 Squat Clean

800 m MedBall Run

5 Rope Climbs

21 Squat Clean

Built By CompTrain

3-2-1…GO

WOD 24/4

Weightlifting – Barbell Cycling:

On the 2:00 x 5 Sets

3 Power Cleans

1 Pausing Push Jerk + 2 Push Jerk

Conditioning:

“The Chief”

5 Rounds Of AMRAP 3

3 Power Clean 60/42,5

6 PushUps

9 Air Squats

Rest 1:00 Between Rounds

Built By CompTrain

3-2-1…GO

WOD 23/4

Conditioning:

“Boat Race”

3 Rounds For Time 

Row 500 Meters

Run 400 Meters

Rest 3:00 between rounds

”Body Armor”

3 Rounds – Not For Time

21 GHD Sit-ups

15 DB Bench Press

9 Strict CTB-PullUps 

Built By CompTrain

3-2-1…GO

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