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söndag 211010

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Dagens Pass

In teams of two, go through the three 10 min Amraps, one round each at a time. 2 min rest between them. Compare to 201113

A. Amrap 10 min, I go, You go @ 85-90% effort
8 Toes to bar
8/8 Bulgarian bag back rack jumping lunges

B. Amrap 10 min, I go, You go @ 85-90% effort
2/2 Atlas ball wrestle rolls from side to side (heavy)
12 Box jumps over (60/45cm, step down)

C. Amrap 10 min, I go, You go @ 85-90% effort
12 Russian KB Swings (heavy-ish)
8 Slow Push-ups
4 Shuttle runs (30m)


Instructions

A. Toes to bar are unbroken but challenging. Choose a height accordingly. Place a bulgarian back over your back and hold it down tightly. Do the jumping lunges with a slight lean forward and focus on balance. Never let trailing knee hit ground. No stress in this combo. It will break both of you. 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. Use full body to generate force in box jumps. Maintain a low center of gravity and slide off like the ninja you are. C. Keep back straight, stand with feet solidly planted a bit wider than shoulders. Look straight ahead. Let forearms come in contact with inner thighs. Never let hands and handle go below knee height. Extend forcefully to normal posture. Do the push-ups with focus on control and keep body in straight line. Look straight ahead. Run relaxed and fast in order to at least partially recover.

Fitness
Dagens Pass

In teams of two, go through the three 10 min Amraps, one round each at a time. 2 min rest between them. Compare to 201113

A. Amrap 10 min, I go, You go @ 85-90% effort
8 Toes to bar
8/8 Bulgarian bag back rack jumping lunges

B. Amrap 10 min, I go, You go @ 85-90% effort
2/2 Atlas ball wrestle rolls from side to side (heavy)
12 Box jumps over (60/45cm, step down)

C. Amrap 10 min, I go, You go @ 85-90% effort
12 Russian KB Swings (heavy-ish)
8 Slow Push-ups
4 Shuttle runs (30m)


Instructions

A. Toes to bar are unbroken but challenging. Choose a height accordingly. Place a bulgarian back over your back and hold it down tightly. Do the jumping lunges with a slight lean forward and focus on balance. Never let trailing knee hit ground. No stress in this combo. It will break both of you. 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. Use full body to generate force in box jumps. Maintain a low center of gravity and slide off like the ninja you are. C. Keep back straight, stand with feet solidly planted a bit wider than shoulders. Look straight ahead. Let forearms come in contact with inner thighs. Never let hands and handle go below knee height. Extend forcefully to normal posture. Do the push-ups with focus on control and keep body in straight line. Look straight ahead. Run relaxed and fast in order to at least partially recover.