stinemn's treningsdagbok listevisning

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WOD 06.08.2019

Warm up 2RNFT
2 min cardio
Barbell 5-10 reps 5 øvelser
4 pullups
10 bar over row
4 pullups

A) 4 rounds for time
400m run
14 T2B
4 MU (Chest to bar/pullups)

Tid: 14.21

B) 3x12 strict pullups

C) farmers curry 44kg

Mage

Handstand

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WOD 05.08.2019
3 RNFT
2 min cardio
2+2 turkish get up L & R

WOD
5 RFT
dumbbell farmers carry 50m
db farmers lunges 10m
10 burpees

5 min rest

21-15-9 reps for time
db power clean
db push press

5 min rest

3 RFT
12 db squats
12 db benk press
18 T2B

Tid: 32.08

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Olaskarstinden - Hornaksla, Venjesdalen:
Tid: 04.23.29
Distanse: 12.69km

Puls total:
Gjennomsnittspuls: 124
Makspuls: 170
Kalorier: 2485

Olskarstinden 1536moh.
Hornaksla: 1510moh.
Stigning: 1119m
Nedstigning: 1113m

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WOD 03.08.2019

Warm up
2 min cardio
10 back extensions
5 burpees
1 min cardio
Bar 5-10 reps:
Markløft
Front squat
Push press
Clean & Jerk
x 2

Mobilitet

Team 2 17min time cap
60/40kg
60 deadlift
30 burpees
60 frontsquat
30 burpees
60 push press
30 burpees

Amrap in remaining time
Clean & Jerk

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WOD Power Night 02.08.2019

Warm up 2RNFT
1 min cardio
7 back extension
7 burpees
- Emty bar -
5-10 reps:
Deadlift
Power cleans
Front squat
Push press
Back squat
Push press

Team 2
AMRAP 15
Cash in: 80 cal row
20 step over 15kg
20 db snatch 15kg
8 Bar Mu´s (burpees + chest to bar)

Etter 15 min: one round of DT each
DT:
12 deadlifts
9 hang power clean
6 push press

Rest 5 min

AMRAP 15
20 d-ball over shoulder 30kg (20kg)
20 hr push ups
6 rope climbs

Rest 5 min

Cash in: 20 BBJO
2 rounds
30 devil press
30 hspu
30 c2b

Directly in to:
40 Bar complex 40/60
1 Power clean
1 Frontbøy
1 Pushpress
1 Squat
1 Back pushpress
- When u brake 10 T2B

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Rounds 8
(1) Strict hspu: 8
(2) Pullups: 8
(3) Pushups: 14
(4) Pistol squat: 14
(5) Situps: 20

Håndstående

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WOD 31.07.2019

Warm up EMOM 12
1. Row
2. Ski
3. Run
4. Bike

AMRAP 60 team 2
100 cal row
100 air squat
100 cal ski
100 pushups
100 cal bike erg
100 abmat situps
1.6 km run

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Grisetskolten via Grisetskolten exit, Innfjorden
Tid: 4t
Distanse: 7.2km

Grisetskolten:
Tid: 2t
Distanse: 3.60km

Grisetskolten: 1066moh
Stigning: 960m

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WOD

Warm up 3 RNFT
2min row/bike/run
10 hip&back extensions
2-2 turkish get up
Mobility

WOD
A) 6 rounds for time of
10/7 cal assbike
db farmers carry 100m 15kg
10 db push press
10/7 cal assbike
Rest 2 min between each round

Time: 23.22

B) OH carry 30m x 3 20kg KB

C) Hallowrocks 1x60
50 rep crunch

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WOD 30.07.2019

Warm up

Deadlift 1-1-1-1-1-1-1 90% 115-120kg
Overhåndsgrep 4 set 5 rep pause 2-3sek på topp
Row over bar 4 set 8 rep 60kg

Ring pushups myorep 15 + 5x5

Mage

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Bløkallen fra Ramsvika:
Tid: 01.24.36
Distanse: 5.15km

Bløkallen:
Tid: 00.51.13
Distanse: 3.08km

Puls total:
Gjennomsnittspuls: 125, 63%
Makspuls: 158, 80%
Kalorier: 771

Maks høyde: 525m
Stigning: 445m
Nedstigning: 480m

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Midsundtrappene - Midsundhornet-Digergergubben
Tid: 01.16.12
Distanse: 4.37km

Puls total:
Gjennomsnittspuls: 123, 62%
Makspuls: 161, 81%
Kalorier: 683

Maks høyde: 523m
Stigning: 515m
Nedstigning: 550m

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Nordre Trolltind 1452moh.
Tid: 04.22.24
Distanse: 11 km

Nordre Trolltind
Tid: 02.19.57
Distanse: 5.70km

Puls total:
Gjennomsnittspuls: 132, 67%
Makspuls: 171, 86%
Kalorier: 2602

Nordre Trolltind: 1452moh
Norafjellet: 957moh
Adelsfjellet: 1314moh
Stigning: 1305m

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Tarløysa:
Tid:
Distanse: 7.60km

Maks høyde: Tarløysa 1086moh.
Stigning: 665m
Nedstigning: 640m

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Kajakk Moldefjorden-Romsdalsfjorden-Hjertøya

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Team 2
Cash in: Løp 1.2km + 40 pullups

50-40-30-20-10
Ski erg
KB OH lunges 16kg
Power cleans 40kg
Shoulder to overhead 40kg

Cash out: Løp 1.2km + 30 T2B

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Tarløysa 1086moh

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Kajakkpadling Moldefjorden-Lillehjertøya

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WOD 22.07

Warm up:
6 RNTF
1 min cardio
5 jumping airsquat
5 burpees

A) 5000m run 21.45
B) Landmine 12x3
C) Handstand practice
D) Facepulls/Stående roing/ring row 15 + 5x5

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Wod

Warm up
5min cardio
2 RNFT
10 stepup
10 sideutfall
10 airsquat
10 rygghev
10 lengdehopp
10 hallowrow
10 pullups

1. RFT
15 backsquat (65kg)
3 ropeclimb
12 backsquat
2 ropeclimb
9 backsquat
1 ropeclimb

Tid: 10.10

2. 50 step up 15kg
Tid: 02.38

3. Stående roing 8 rep 5 set
4. Ring pushups 15 + 5x5 5sek pause
5. Mage 20x5