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söndag 220508

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Dagens Pass

A. 5 X 6 min on, 1 min off. I go, You go. As many reps/meters/rounds/calories as possible
A1. Dumbbell Burpee Box Step-overs (45cm, medium-heavy weight)
A2. Wall balls (9/6kg to 3,05m)
A3. Sitting Sled Pull (strongman style, heavy weight, 12m)
A4. Amrap: 7/7 Plank hip circles, 7/7 Side V-ups, 7/7 Russian Twists (medium weight)
A5. Echo Bike for cal (Switch every 30s)


Instructions

A. So you and your partner share the work within the 6 min pieces, anyway you like, except for on A3 and A4, where you complete one full round before switching. Move efficiently with the dumbbells from lying with chest on the floor and DBs beside you to up and over the box with no stumbling. Set down DBs gently. Wall balls are upright, balanced and accurate. beautiful squat in each. Precision in each throw. Only full depth and hits count. Then you have a set-up with two bumpers lying at about 20cm apart, with heavy KBs on, for each foot to have as support. You sit on your ass with legs slightly bent. The sled is hauled in via rope by you moving as in a rowing pull from a far reaching front position. You use the whole backside of your body. Do not go crazy on this one. Make sure you have support from your core. As soon as the sled is "home" you turn it around and run over with the end of the rope to your partner who is waiting on his/her station, opposite of yours. Plank hip circles are done on elbows with feet at shoulder width apart. Move hips in circles, as much down as up and as much right as left. Smooth continuous movement. Then, lying on your side with a slight hinge at the hips and your lower arm extended out in front of you, perform "V-ups" laterally with as straight legs as possible. Do not go to extreme range of motion in russian twists. Feet of floor for more challenge. Do not let weight touch floor. Bent arms. Both rotation torso and moving weight more than torso rotates. Bike efficiently and be coordinated in the switches.

Fitness
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Dagens Pass

A. 5 X 6 min on, 1 min off. I go, You go. As many reps/meters/rounds/calories as possible
A1. Dumbbell Burpee Box Step-overs (45cm, medium-heavy weight)
A2. Wall balls (9/6kg to 3,05m)
A3. Sitting Sled Pull (strongman style, heavy weight, 12m)
A4. Amrap: 7/7 Plank hip circles, 7/7 Side V-ups, 7/7 Russian Twists (medium weight)
A5. Echo Bike for cal (Switch every 30s)


Instructions

A. So you and your partner share the work within the 6 min pieces, anyway you like, except for on A3 and A4, where you complete one full round before switching. Move efficiently with the dumbbells from lying with chest on the floor and DBs beside you to up and over the box with no stumbling. Set down DBs gently. Wall balls are upright, balanced and accurate. beautiful squat in each. Precision in each throw. Only full depth and hits count. Then you have a set-up with two bumpers lying at about 20cm apart, with heavy KBs on, for each foot to have as support. You sit on your ass with legs slightly bent. The sled is hauled in via rope by you moving as in a rowing pull from a far reaching front position. You use the whole backside of your body. Do not go crazy on this one. Make sure you have support from your core. As soon as the sled is "home" you turn it around and run over with the end of the rope to your partner who is waiting on his/her station, opposite of yours. Plank hip circles are done on elbows with feet at shoulder width apart. Move hips in circles, as much down as up and as much right as left. Smooth continuous movement. Then, lying on your side with a slight hinge at the hips and your lower arm extended out in front of you, perform "V-ups" laterally with as straight legs as possible. Do not go to extreme range of motion in russian twists. Feet of floor for more challenge. Do not let weight touch floor. Bent arms. Both rotation torso and moving weight more than torso rotates. Bike efficiently and be coordinated in the switches.