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söndag 210919

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Dagens Pass

In teams of two, 3 X 10 min EMOMS. 2 min off @ 90% effort.
On min 1, person 1 starts doing work and person 2 in active rest + rest. Switch at minute mark. Compare to 210411

A. Alt. EMOM 10 min
A1. 6 Lateral Burpees over rower. Remaining time: Amcap Row (strapless)
A2. Static dip top position during partner's burpees. Then rest.

B. Alt. EMOM 10 min
B1. 8 Hang power Snatch (30-35/20-25kg) Remaining time: Shuttle runs (30m)
B2. Static Parallel wall Squat during partner's hpsn. Then rest.

C. Alt. EMOM 10 min
C1. 10 Knees to elbows. Remaining time: Echo bike
C2. Two-point plank during partner's knees to elbows. Then rest


Instructions

A. If dip holds are almost impossible to do, give a little help to yourself by pushing with one or two toes against something under you for support. Keep a relatively high pace during burpees and row but do not sprint. That will ruin the whole workout. B. Move the weight close to the body without risk of knocking teeth out. Snappy and efficient. Not heavy. In the static Parallel wall squats, nothing from the upper body can touch the lower body. C. Do a version that allows for 10 unbroken reps. Two-point plank means you hold a plank position as symmetrically as possible bur only have support from one elbow and one foot.

Fitness
Dagens Pass

In teams of two, 3 X 10 min EMOMS. 2 min off @ 90% effort.
On min 1, person 1 starts doing work and person 2 in active rest + rest. Switch at minute mark. Compare to 210411

A. Alt. EMOM 10 min
A1. 6 Lateral Burpees over rower. Remaining time: Amcap Row (strapless)
A2. Static dip top position during partner's burpees. Then rest.

B. Alt. EMOM 10 min
B1. 8 Hang power Snatch (30-35/20-25kg) Remaining time: Shuttle runs (30m)
B2. Static Parallel wall Squat during partner's hpsn. Then rest.

C. Alt. EMOM 10 min
C1. 10 Knees to elbows. Remaining time: Echo bike
C2. Two-point plank during partner's knees to elbows. Then rest


Instructions

A. If dip holds are almost impossible to do, give a little help to yourself by pushing with one or two toes against something under you for support. Keep a relatively high pace during burpees and row but do not sprint. That will ruin the whole workout. B. Move the weight close to the body without risk of knocking teeth out. Snappy and efficient. Not heavy. In the static Parallel wall squats, nothing from the upper body can touch the lower body. C. Do a version that allows for 10 unbroken reps. Two-point plank means you hold a plank position as symmetrically as possible bur only have support from one elbow and one foot.