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tisdag 211116

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Dagens Pass

A. Within 12 minutes, have ambition to find maximum time in handstand hold.
Work with a partner and measure the time in seconds with a stop watch or by watching a big wall timer.
Time starts when both feet are above hip height and stops when first foot comes below hip height.
Alternate between the two of you after a few attempts.

B. EMOM X 20 sets (4 of each in a row before moving on) @ 85-90% overall effort
B1. EMOM X 4 sets: 10-15 Russian swings @ medium-heavy weight
B2. EMOM X 4 sets: 4-6 Shuttle runs, 25m
B3. EMOM X 4 sets: 10-15 Inverted Row (barbell in rack)
B4. EMOM X 4 sets: 8/8-14/14 Double KB Front rack side-steps over 12-20cm block
B5. EMOM X 4 sets: 10-16 Box jumps (60/45cm, step down)


Instructions

A. So do the handstand in "free" version only if you are comfortable with it and know how to "bail" without risk of injury. You can be spotters for each other but the attempt will only be legit if you never touch the spotter. Once you touch the spotter, the time stops. So if you are going to spot each other, stand with a really solid stance and be very ready to "save" the partner who may come too far in a kick up to handstand. Communicate and be synced in where you both will stand/put hands down and which leg comes flying first. If this type of free handstand is not doable, then practice kicking up against a wall OR walking up along the wall in a wall walk/climb" where you stop and stay at a position that you feel comfortable in and walk down long before you are fatigued. B. Back straight, with feet solidly planted a bit wider than shoulders. Look straight ahead. Forearms come in contact with inner thighs. Never let hands/handle go below knee height. Extend forcefully to normal posture. Run relaxed even if fast. Barbell set-up in a rack. Chest directly under the bar, hold it at about shoulder width. Body straight from shoulders to knees. Either extended or bent knees with feet on floor. Bar set-up so that your upper back does not touch floor but is close. Pull-up so that bar almost touches chest. Controlled movement. Stand beside a plate. KBs inbeautiful. In a controlled manner, you step onto it and off it on the other side. That is 1/1 reps. Box jumps with force from full body. Focus on foot work. No fumbling or stumbling. Step down.

Fitness

A. 00:00 - 20:00
Snatch Waveloading (Max 12 Lifts/Tries)
Wave 1: 60%, 65%, 70%, 75%, 80%, 85%
Wave 2: 65%, 70%, 75%, 80%, 85+%, 90+%

B.20:00 - 40:00
Clean and Jerk Waveloading (Max 12 Lifts/Tries)
Wave 1: 60%, 65%, 70%, 75%, 80%, 85%
Wave 2: 65%, 70%, 75%, 80%, 85+%, 90+%

C. 45:00 - 61:00
Alt. E2M X 8 sets; @80+% Strength Effort (4 rounds)

C1. Within 2 min:
2-3 Back Squat; @AHAFA
3-6 Straight Leg Box Jumps

C2. Within 2 min:
6-12 Strict Pull-Ups
6-12 Strict rDips OR Dips OR 4-6 Eccentric Dips; @42A1


Instructions

A. Implement the improved feel of the movement. Nail the new barbell path you've been practicing the last few weeks. Don't look blindly on the % - focus on the feel. Only increase if you are satisfied with how it felt and look. Don't chase a new PR. Improve what you already have. 1 Fail = 1 valuable lift... So... Don't fail! B. Implement the improved feel of the movement. Nail the new barbell path you've been practicing the last few weeks. Don't look blindly on the % - focus on the feel. Only increase if you are satisfied with how it felt and look. Don't chase a new PR. Improve what you already have. 1 Fail = 1 valuable lift... So... Don't fail! C. Some good strengt. Go heavy on the back squat and perform effortless SL jumps. Choose a rep-range that will challenge you on the gymnastics.

Dagens Pass

A. Within 12 minutes, have ambition to find maximum time in handstand hold.
Work with a partner and measure the time in seconds with a stop watch or by watching a big wall timer.
Time starts when both feet are above hip height and stops when first foot comes below hip height.
Alternate between the two of you after a few attempts.

B. EMOM X 20 sets (4 of each in a row before moving on) @ 85-90% overall effort
B1. EMOM X 4 sets: 10-15 Russian swings @ medium-heavy weight
B2. EMOM X 4 sets: 4-6 Shuttle runs, 25m
B3. EMOM X 4 sets: 10-15 Inverted Row (barbell in rack)
B4. EMOM X 4 sets: 8/8-14/14 Double KB Front rack side-steps over 12-20cm block
B5. EMOM X 4 sets: 10-16 Box jumps (60/45cm, step down)


Instructions

A. So do the handstand in "free" version only if you are comfortable with it and know how to "bail" without risk of injury. You can be spotters for each other but the attempt will only be legit if you never touch the spotter. Once you touch the spotter, the time stops. So if you are going to spot each other, stand with a really solid stance and be very ready to "save" the partner who may come too far in a kick up to handstand. Communicate and be synced in where you both will stand/put hands down and which leg comes flying first. If this type of free handstand is not doable, then practice kicking up against a wall OR walking up along the wall in a wall walk/climb" where you stop and stay at a position that you feel comfortable in and walk down long before you are fatigued. B. Back straight, with feet solidly planted a bit wider than shoulders. Look straight ahead. Forearms come in contact with inner thighs. Never let hands/handle go below knee height. Extend forcefully to normal posture. Run relaxed even if fast. Barbell set-up in a rack. Chest directly under the bar, hold it at about shoulder width. Body straight from shoulders to knees. Either extended or bent knees with feet on floor. Bar set-up so that your upper back does not touch floor but is close. Pull-up so that bar almost touches chest. Controlled movement. Stand beside a plate. KBs inbeautiful. In a controlled manner, you step onto it and off it on the other side. That is 1/1 reps. Box jumps with force from full body. Focus on foot work. No fumbling or stumbling. Step down.