Västmanland | Dalarna
Warmup:
Focus:
Pullups i Rigg/Rack
WOD:
– Shuttle runs
– Stepups (w plate).
– Forwardrolls
Game:
Dodgeball modified
Warmup:
Tabata: Börpeace + Jack knife
Focus:
Backsquats 3 sets 3-6 reps in teams of 3
WOD:
Bye-in: 20 Air squats.
8 min AMRAP.
A – 6 Börpeace
B – 4 shuttleruns
C – 6 KBS
Cashout: 20 Airsquats
Cooldown:
IronCross
Scorpion
Warmup:
Följa Tova
Focus:
Genomgång av WOD övningarna.
WOD:
Alla gör allt tillsammans. ca 30-45 sek arbete och ca 10-15 sek för att byta övning.
3 varv av:
-Kullerbytta på nya mattorna (gröna under tavlan).
-Börpeace.
-Bearcrawl-
Game:
Dodgeball
WarmUp:
CrossFit/OLY uppvärmning 5 min
Focus:
Clean/Frivändning. 10 minuter
Gå genom från Hang
WOD: genomgång av alla övningar innan.
8 min AMRAP av:
-6 Börpeace
-6 Boxhopp
-2 längder Bearcrawl
-4 KBS swing
Cooldown:
Tabata – Planka
Skills:
Pick WOD movements, 15 min.
WOD:
“Victoria”
5 Rounds:
10 Thrusters 95/65
14 Box Jump 24″/20″
12 SDHP 95/65
12 Burpees
27 KBS 53/35
Victoria Soto: A school teacher who was killed shielding her kids during one of the (too many) elementary school shootings.
Victoria was a teacher for 5 years.
The tragedy happened in room 10.
She was killed on 12-14-12.
She was 27 years old.
95 = 43 kg
65 = 30 kg
24/20 = 50/60 cm
53 = 1.5 Poods = 24kg
35 = 1 Pood = 16kg
Nothing Norwegian about this but lets give our western sister & brothers some love on their national holiday
Skills/Strength
15 min SDHP (barbell):
3 RM 60 sec rest ibw
WOD
10 minute AMRAP:
3 Burpees
3 KBS
6 Burpees
6 KBS
osv…
Tabata
Gobletsquat handover + Slamball
Warmup:
Följa Anders
Focus:
KB DL
WOD:
3 rundor av 40 x 15:
Situps + Airsquats + Boxjump + Speedladder
Game:
Valfri
WarmUp:
Worm + diagonaler +(rullande) tusenfotingar
Focus:
Squat therapy + backsquats.
WOD:
9 min AMRAP:
6 Boxjump overs
2 Bearcrawl
6 Börpeace
Cooldown:
Tabata: slamball twist in pair