Mån 21/10


WOD

A.

Two sets of:

Perform 30 seconds on each side of the following movements…

*Station 1 – Banded Palloff Hold

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Single-Leg Glute Bridge Hold

*Station 4 – Side Plank Hold

*Station 5 – Dynamic Bulgarian Split Squat Jumps



B.

Complete as many rounds and reps as possible in 15 minutes of:

15 Burpees Over the Barbell (lateral)

15 Deadlifts (225/155 lbs)

15 Toes to Bar



BASIC

A.

Two sets of:

Perform 30 seconds on each side of the following movements…

*Station 1 – Banded Palloff Hold

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Single-Leg Glute Bridge Hold

*Station 4 – Side Plank Hold

*Station 5 – Dynamic Bulgarian Split Squat Jumps


B.

Complete as many rounds and reps as possible in 15 minutes of:

9 Burpees 

15 Deadlifts 

21 Sit-ups



Tis 22/10


WOD

Face Pulls x 10-15 reps

Lunge Matrix x 5 steps per leg (forward, lateral, reverse, bowler)

Kettlebell Windmills x 10 reps per side

Then…

Every 2 minutes, for 30 minutes (5 sets):

Station 1 – 400/300 Meters of Rowing

Station 2 – 18 m Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)

Station 3 – 20/15 Calories of Assault Bike, Bike Erg or Ski Erg



BASIC

Face Pulls x 10-15 reps

Lunge Matrix x 5 steps per leg (forward, lateral, reverse, bowler)

Kettlebell Windmills x 10 reps per side

Then…

Every 2 minutes, for 30 minutes (5 sets):

Station 1 – 300/250 Meters of Rowing

Station 2 – 18 m Walking Lunges with KB/DB Farmer’s Carry 

Station 3 – 15/10 Calories of Assault Bike, Bike Erg or Ski Erg




Ons 23/10


Take 10-12 minutes to build to the weight you will use for your first set in Part A

A.

Five sets of:

Back Squat x 2 reps @ 90+%

Rest 2 minutes

B.

“Little Giza”

For time:

25 Pull-Ups

50 Wall Ball Shots (20/14 lbs)

100 Double-Unders

50 Wall Ball Shots

25 Pull-Ups

Time Cap = 15:00



Tors 24/10


Every 90 seconds for 12 minutes (4 sets):

Even – Muscle-Up Transition Drill (your choice – practicing efficiency) x 2-3 reps

Odd – Power Clean x 2-3 reps (start around 50-60% and build in weight to what you plan to use for the workout – practice touch and go reps, if possible.)


Then…

Every 4 minutes, for 32 minutes (8 sets) for max load:

400 Meter Run

3 Power Cleans

3 Ring Muscle-Ups




Fre 25/10


OPEN 20.3


OBS! Ej på kvällen då vi förbereder för boxmästerskap




Lör 26/10


BOXMÄSTERSKAP


ÖPPETTIDER


Som medlem går du in med Parakey både vid pass eller egenträning 05-23.


Icke medlem kontaktar Anton på:


0705324407 alt.


anton@crossfitangelholm.se

KONTAKTA OSS


Kullavägen 73, Ängelholm


info@crossfitangelholm.se


Tel: 0705 - 32 44 07