Fredrika
En svensk herowod i team-format

Madelene omkom när polisbilen hon satt i körde av vägen och hamnade uppochner i det iskalla vattnet.

Olyckan ägde rum i Fredrika i Åsele kommun, och blev resultatet när poliserna försökte förmå en påverkad man, som körde helt vansinnigt, att stanna.

Hennes kollega klarade sig med ett nödrop och vid kontroll visade det sig dessutom att hon (vid olyckstillfället) var gravid i 14 veckan.

Så här ser woden ut:

WOD Fredrika
(Teams of 2, split anyhow, 1 work 1 rest)
5RFT
11 DL @100/70
15 Lateral burpees
13 HSPU
51 Double-unders
10 Muscle-ups

After 5 rounds
17 min row for meters

Score is time, tiebreaker meters on rower.
Timecap on first part 25 min.
Total workout time: 42 min.
For every rep not completed (before TC) on first part subtract 100 meters from row.

5/11/2015 (5-11-15, dödsdatumet)
13-5110 (polisbilsanropet på bilen som körde av vägen).

17 min på rodden motsvarar de antal minuter (17 minuter) det tog för räddningspersonal att komma fram till olycksplatsen.

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Scaled version
(Teams of 2, split anyhow, 1 work 1 rest)
5RFT
11 DL @70/50
15 Lateral burpees
13 HR-pushups
51 Single-unders
10 Pullups

After 5 rounds
17 min row for meters

Warm up
Run 400m

2x
8 Hip Extentions
10 Walking lunges + Samson
10 HR Push-ups

Mobility
-Hamstrings
-Hip/Squat Prep
-Shoulders

Squat Clean Review

WOD

600m Row #10 Damper
50 KB Swings 53#
40 Pull-ups
30 Bar Facing Burpees
20 Squat Cleans 95#
100ft OH Walking Lunges 45#

This was vicious... i have been un able to go as much lately and this was my welcome back. No forearms left after this. Good to be back though.

Time 22:44

Five rounds for time of:
Underwater swim 25 yards
50 Squats
You can't swim at all above the water.. whenever you pop up you must not continue on horizontally. Pop back down and continue.. take as many stops as required and as much time as required.
For me the most time by far was spent on the air squats. I was taking a couple stops per length only for a couple seconds.. so each swim didn't varry too much, probably by less than 10 secs. per round for the swims... plus the swims are really short. The air squats were taxing though.
I did a bunch of warmups and Rowed a 500 in about 1:56.. that felt really good.. I was not really taxed at all on my upper body. mostly felt it in my hips.

Bench Press:
-5 @ 75% of 1RM
-5 @ 80% of 1RM
-5+ @ 85% of 1RM

Metcon:
For time (15min. cap):
- 100 double unders
- 30-20-10 rep-rounds of:
--- box jumps
--- sit-ups
--- ring dips
--- pull-ups
- 100 double unders

Bench: 175(5), 185(5), 195(5)
Metcon: made it to the round of 10s. Completed one station (sit-ups) before time expired, then finished ring dips at 16:11. Did not do the last 10 box jumps, pull-ups, or the 100 double-unders. On the box jumps, I switched over to step-ups as soon as I got fatigued each round (in the interest of preserving my achilles).

PreWOD:
Bench Press (add #5 to 1RM - now it's #95)
5 @ 75% - #70
5 @ 80% - #75
5+ @ 85% - #80 (did 6)

WOD - 15 min cap (can finish after cap time)
100 Double Unders (200 singles)
30-20-10:
Box Jumps (24/20) - (did step ups. Legs were feeling crampy and I didn't want another

boxjump injury)
Sit-ups
Ring Dips
Pull-ups
100 Double Unders (200 singles)

Finished whole thing in 16:27

For Time:
20 Deadlift 275#
400m Run
20 Kettlebell Swing 1.5-Pood
400m Run
20 Overhead Squat 115#
400m Run
20 Burpees
400m Run
20 Pull-Ups
400m Run
20 Box Jumps 24"
400m Run
20 DB Squat Clean 45#
400m Run

165# DL
75# OHS 35# KBS
20# DB Squat Clean

5min AMRAP

10 burpees

15 Knees 2 Elbows

Rest 2 mins

5min AMRAP

10 KBS (1.5/1p)

15 Jumping Lunges

Rest 2mins

5min AMRAP

10 Superman

15 Double Unders

Score is total reps

5 Bar MU's
1000m Run
Rest 1min
15 Ring Dips
700m Run
Rest 1min
5 Strict HSPU
10 T2B
5 Slam Ball
350m Run
Rest 5mins

x 2 rounds

50/40/30/20/10 For time

• Air squats
• Pushups

TIMES TO BEAT
Beginner athlete: 16min 59sec
Average athlete: 14min 9sec
Advanced athlete: 11min 19sec
Elite athlete: 8min 30sec
Regional athlete: 7min 22sec

Morning: 45 min
WU for 15 min
1.Strength
A. Front squat – build to a heavy set of four (4) for the day in 15 to 20 minutes

Evening: 135 min
WU for 10 min
Skill: MU practice for 40 min
Progressions
Muscle up 10 x 1 rep

B. Alternate
B1. Deadlift – 4 x 8 @ 67.5-75%1RM, rest 2 minutes before B2
75 80 80 82.5
B2. Strict press – 4 x 6 @ AHAFA (as heavy as form allows), rest 2 minutes before B1
27.5 30 30 30

2.SPP (Skill)

A. 2 x 4 minute EMOM, alternating
(1) – Rope climb – Max reps in 30 seconds / 2 2 2 2
(2) – Pistols, alternating- Max reps in 40 seconds / 14 15 18 20
REST. 2 to 5 minutes between EMOMs on part A

B. Scenarios for time, until you hit your fastest possible time for the day
2 Rounds for time of:
40 Double unders
5 Power snatch @ 60/40kg (135/95lbs) > 30 kg
No more than 3 attempts. REST. As needed between attempts
Results: 1.47, 1.42

C. Wall ball – 125 reps @ 9/6kg (20/14lbs), in as few a sets as possible, rest as needed between sets > 100 reps
35 + 30 + 20 + 15
6.20 (rest btw. sets: 1.00-1.20)

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140