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fredag 220114

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Dagens Pass

A. E90s X 8 sets
3/3 High Bar Forward Lunges with no postural collapse @ 85-100% effort, with ambition to nail a PR on one of the sets.
(trailing knee does not have to touch floor. You do NOT "max out" in lunges, you just go kind of heavy)
_Compare to 211027

B. Alt. E90s X 15 sets (5 of each) @ 80-85% strength effort
B1. 2/2-5/5 Atlas ball Wrestle rolls @ heavy-ish weight
B2. 5-8 Sumo Deadlifts @4211 (set down SOFTLY)
B3. 25-50s Accumulated Handstand hold in doable but challenging version


Instructions

A. Smooth movement. Steady support foot and posture more or less unchanged. Hips and lower back will naturally tilt but there is to be no collapse of the overall posture. B. Lie down beside a ball that will simulate a human. Hug it and roll it over you to the other side. Release grip fully and then repeat the process. Back straight in the sumo deadlifts. Stand at double shoulder width. Feet pointing slightly outwards. Hold bar at shoulder width. Focus on posture and "intra-abdominal pressure". Be strict on yourself with the tempo. Keep the breaks on until the bar is on the flor, without any hard thump. So focus is a controlled handstand hold or a progression that you find doable but challenging. Maybe hands close to a wall and only slight touch against wall with aim to push out to free balance from fingers or shoulders.

Fitness

A. 00:00 - 15:00
For Time: @90+% Effort
"Fran"
21-15-9
- Thrusters
- Pull-Ups

B. 20:00 - 35:00
Alt. EMOM X 15 sets; @recovery effort (3 rounds)
B1. 6-10+ cal. Row
B2. 6-10+ cal. Echo Bike
B3. 6-10+ cal. SkiErg OR Burpee Vault Over Yoke
B4. 6-10+ cal. BikeErg OR Over/Under Hurdle
B5. 20-50 Double-Unders

C. 40:00 - 60:00
Alt. E2M X 10 sets; @80% Effort (5 rounds)
C1. 10 Seal Row; @AHAFA (2RIR)
C2. 10 Atlas Ball Floor Press; @AHAFA


Instructions

A. The infamous "Fran". Divide the group into as many heats as needed. Push hard and expect this to be painful. Focus on your breathing mechanics and for the love of Greg Glassman - DON'T HOLD YOUR BREATH!!! B. Move nice and easy with focus on recovering from Fran. If you don't feel smashed from Fran - you can go for a second run instead of this (if you like, lol). C. A nice strength finisher. You will basically lie down for 20 minutes. Enjoy your pump-nap.

Dagens Pass

A. E90s X 8 sets
3/3 High Bar Forward Lunges with no postural collapse @ 85-100% effort, with ambition to nail a PR on one of the sets.
(trailing knee does not have to touch floor. You do NOT "max out" in lunges, you just go kind of heavy)
_Compare to 211027

B. Alt. E90s X 15 sets (5 of each) @ 80-85% strength effort
B1. 2/2-5/5 Atlas ball Wrestle rolls @ heavy-ish weight
B2. 5-8 Sumo Deadlifts @4211 (set down SOFTLY)
B3. 25-50s Accumulated Handstand hold in doable but challenging version


Instructions

A. Smooth movement. Steady support foot and posture more or less unchanged. Hips and lower back will naturally tilt but there is to be no collapse of the overall posture. B. Lie down beside a ball that will simulate a human. Hug it and roll it over you to the other side. Release grip fully and then repeat the process. Back straight in the sumo deadlifts. Stand at double shoulder width. Feet pointing slightly outwards. Hold bar at shoulder width. Focus on posture and "intra-abdominal pressure". Be strict on yourself with the tempo. Keep the breaks on until the bar is on the flor, without any hard thump. So focus is a controlled handstand hold or a progression that you find doable but challenging. Maybe hands close to a wall and only slight touch against wall with aim to push out to free balance from fingers or shoulders.