WODconnect

Workout list by Joel Viberg Mcw test

  • Wonder Women Workout

    21 reps of Diane
    Deadlift 102,5/70 kg
    Handstand Push Up

    15 reps of Grace
    Clean & Jerk 60/42 kg

    9 Rounds of Cindy
    5 x Pull Up
    10 x Push Up
    15 x Squat

    For Time & Qulaity

    Enjoy! ;-)

    Old scores: http://crossfitcentralnla.com/wod-8413-wonder-women/

  • WOD 2 Workout

    A: For time:
    21-15-9
    Deadlift 100/70kg
    Box jumps

  • Sweet Sweat Workout

    A: For time
    1600m run
    50 Burpees
    100 DU
    800m run
    35 Burpees
    75 DU
    400m run
    20 Burpees
    50 DU

  • MCW Baseline Workout

    Every 5 minutes, for 30 minutes (6 sets) for times: (test)
    Ninja
    10 Strict Pull-Ups
    15 Toes to Bar
    20 Push-Ups
    25 Wall Balls
    RX
    5 Strict Pull-Ups
    10 Toes to Bar
    15 Push-Ups
    20 Wall Balls
    Working class hero
    3 Strict Pull-Ups/ring rows
    6 Toes to Bar/ hanging knee raises
    9 Push-Ups/knee push ups
    12 Wall Balls/goblet squats
    Note time for every round
    Compare to 7/12-20

    • nybörjare Finishing the workout as ”working class hero”
    • atlet Finish 3 rounds as ”RX” within timecap
    • avancerad Finish the whole workout ”rx”
    • Tjurnacke Finish 3 rounds as ”ninja”
    • ninja Finish the whole workout ”ninja”
    • Avenger Finish the whole workout ”ninja” sub 3min/each round

    .

  • Max rep Double unders Workout

    Max rep unbroken Double unders

    Nybörjare: Singel unders
    - Atlet: String together SU with DU unbroken
    - Avancerad: 35 unbroken DU
    - Tjurnacke: 80 unbroken DU
    - Ninja: 150 unbroken DU
    - Avenger: 200 unbroken DU

  • Gymnastics pull test Workout

    Max rep unbroken

    Nybörjare: ring rows
    - Atlet: Strict pull up x1/1
    - Avancerad: strict pull up x10/7
    - Tjurnacke: strict ring MU x1/1
    - Ninja: Ring MU x10/5
    - Avenger: legless ropeclimb x5

  • Gymnastics Core test Workout

    Max sec in
    - Nybörjare: armadillo hold
    - Atlet: Hanging tuck 40sec
    - Avancerad: L-hang 20sec
    - Tjurnacke: Paralette L-sit 40sec
    - Ninja: Back + front lever 15sec
    - Avenger: Human flag 20sec

  • Gymnastics push test Workout

    Max rep unbroken

  • 1rm back squat Strength

    • nybörjare hips bellow parallel
    • atlet 100/75kg
    • avancerad 120/90kg
    • tjurnacke 140/105kg
    • ninja 160/120kg
    • Avenger 200/150kg

  • 1rm dead lift Strength

    • nybörjare Isolated hip hinge
    • atlet 120/90kg
    • avancerad 160/120kg
    • tjurnacke 180/135kg
    • ninja 200/150kg
    • Avenger 240/180kg