All posts by jankka

WOD 20160411

  

WODs

Snatch

A. Work up to a heavy single from above the knee 47,5 kg

B. Work up to a heavy single from below the knee 52,5 kg

C. Work up to a heavy single from the ground 55 Kg

Conditioning

“Nancy”

5 RFT:

400m Run

15 OHS, 95/65

Time: 17:48
Stamina Conditioning  

EMOMx10:

Odd: 5 Kipping HSPU

Even: 10 Wall Balls, 9 Kg

WOD 20160405

For time:
50-40-30-20-10 thruster 45/35
5-4-3-2-1 rope climb, 15 ft

Courtesy of Crossfit Linchpin

Some scaling for the rope climb:

I do think I’m going to do with regular pull-ups and some toes-to-bar, perhaps. Have to figure it out before I run it.
The problem for me (today) is that I don’t have a rope to climb (or scale) with. We got the rope at the gym, but today I’m working from home and the only gym I can get to is the close by outdoor gym at Spånga IP.
Otherwise the workout looks just to be a nice couplet. That will eventually make me feel good, after I’ve felt bad for a while.
Thrusters. Haven’t done them after the 16.5, where I did 82 of them (with doubled weight). Now there’s 150 of them coming. And the scaled rope climbs means me to do 75 pull-ups. Nice. 😀

WOD 20160404

04.04.2016 | WORKOUT OF THE DAYOn the minute for 20 minutes: 

Minute 1: 10 Hang Power Cleans 185/135 

Minute 2: 20 GHD Sit-ups 

Minute 3: 40 Double-unders 

Minute 4: 10 Burpees, lateral over bar
Courtesy of Crossfit Linchpin  

 

WOD 20160111

Z-Press5 x 75% (41 Kg)

3 x 85% (46 Kg)

1+ x 95% (51 Kg) 6 reps
Every Minute Of The Minute for 10 minutes 

Even: Pull-Ups 5 

Odd: Dip 5 

Then 

Max pull-ups (9)

Max dips (8)
For time:

21-15-9

Air Assault Bike 

Wall Balls 

Box Jumps 

Time: 10:46

WOD 20160109

Weightlifting
1 Hour of Snatch progression & technique

Conditioning:

2 Rounds for time of:
400m Farmer’s Carry 24 Kg KB
200m Front Rack Carry 24 Kg KB
100m Overhead Carry 24 Kg KB

Use 2 24 Kg Kettlebells
Time: 26:45

WOD 20160108

Weightlifting:
Snatch Progression
 
Squat Snatch
4 x 2 x 80-90%
Conditioning
3 Times For Time:
10 power snatch 35 kg
8 Ring dip
4/4 Kettlebell Clean & Jerk 24 kg
10 goblet squat ( 24 Kg KB)
Gymnastics:
Rope Climb Progression

WOD 20160107

Back Squat
3 x 70% (195 lbs)
3 x 80% (225 lbs)
6 x 90% (245 lbs)
Bench Press
3 x 70% (125 lbs)
3 x 80% (145 lbs)
8 x 90% (165 lbs)
4 rounds for time
7 Pull-Ups
7 Thrusters (65 lbs)
7 Kettlebell Swings (50 lbs)
Time 4:40