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

1.Snatch

• 65%/2
• 70%/2
• 75%/2
• 80%/1
• 85%/1

2.Clean & Jerk

• 65%/2
• 70%/2
• 75%/2
• 80%/1
• 85%/1

3.Back Squat

• 60%/3
• 70%/3
• 75%/3
• (80%3)3

4. for time

21-15-9

• ohs 61kg

3- 2- 1

• rope climb

"BOUNCY HOUSE"
4 MINUTE AMRAP
3 Rounds:
-12 Deadlifts
-9 Hang Power Cleans
-6 Jerks
Time remaining: Max Calorie Row

REST 4 MINUTES

4 MINUTE AMRAP
2 Rounds:
-12 Deadlifts
-9 Hang Power Cleans
-6 Jerks
Time remaining: Max Calorie Row

REST 4 MINUTES

4 MINUTE AMRAP
1 Round:
-12 Deadlifts
-9 Hang Power Cleans
-6 Jerks
Time remaining: Max Calorie Row

RX 75#/55# - 95#/65# - 115#/75#
RX+ 95#/65# - 135#/85# - 155#/105#

Practice SLIPS for 20 minutes.

3 rounds for time of

• 25 strict pull-ups
• 50 push-ups
• 75 squats
• Run 800 m

20 min amrap

BEAR COMPLEXES SHOULD BE DONE UNBROKEN - TRY TO NOT LET THE BAR REST ON GROUND BETWEEN THE 2 REPS, NOT EVEN TO REGRIB....... SQUAT CLEAN IS ALLOWED AS A COMBINATION OF THE FIRST TWO MOVEMENTS OF THE COMPLEX

• 22 Cal Row
• 2 Bear complexes 70kg
• 20m Prowler push 120kg added

SCORE IS THE NUMBER OF COMPLETE ROUNDS - ADDITIONAL REPS IS NOTED AS A NOTE

150 min

WU for 10 min
Skill: MU practice for 40 min
Progressions
Muscle up EMOM: 10 reps
Total muscle ups: 15 reps

1.Strength

A. Back squat
A1. Build to a heavy triple (3) for the day in 15 – 20 minutes
A2. Back off sets – 6 x 3 @ 85 – 90% of A1, go every 75 seconds

B. Alternate
B1. Weighted strict chin up – 4 x 5 @ AHAFA (as heavy as form allows), rest 1 minute before B2
10 10 10 4x7.5 kg
B2. Weighted strict dip – 4 x 5 @ AHAFA, rest 1 minute before B1
5 5 5 3x5 kg

2.SPP (Conditioning)

A. 7 minute AMRAP
7 power snatches @ 40/30kg (95/65lbs)
7 burpee box jumps @ 24/20″
Result: 4 + 7 power snatch
174/185

REST. 10 Minutes

B. 7 minute AMRAP
10 thrusters @ 40/30kg (95/65lbs)
12/8 cal assault bike
Result: 4 + 9 thruster
175/185

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Aamu: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Power snatch + hang snatch – 15 x (1+1) @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37.5 / 37.5 37.5 40 / 40 40 40 / 42.5 42.5 42.5 / 42.5 45 45

Ilta: 135 min
WU for 10 min
Skill: BMU practice for 30 min
Progressions

B. Clean and jerk – build to a heavy set of 3 cleans + 1 jerk for the day, aim for 5 to 7 sets @ 80-90%1RM range

2.SPP (Skill)

A. Alternate
A1. Overhead squat – 2 to 3 x 10 @ 40 – 65%1RM, Rest as needed before A2 / 32.5 35 kg
A2. Bar muscle up – 2 to 3 x 3 to 12, Rest as needed before A1 >
w/ red band / 5 7 reps

B. Alternate
B1. Power clean and jerk – 2 to 3 x 10 + 10 @ 40 – 65%1RM, Rest as needed before B2 / 30 32.5 kg
B2. Chest to bar pull up – 2 to 3 x 10 to 20, Rest as needed before B1 /
15 15

C. 10 minute EMOM – 3 to 5 Deficit handstand push up (increase reps and/or deficit from beginning of this training block)
> no decifit / 7x4 3x3

D. Rotate through at your own pace for 2 to 3 rounds > 1 round
D1. Chin over bar hold – Accumulate 15 to 20 seconds > C2B hold, 20 sec
D2. GHD arch hold – Accumulate 30 sec hold > hands ahead
D3. Handstand hold – Accumulate 15 to 40 seconds > FTW, 40 sec
D4. GHD sit up – 15 to 25 reps, tempo 2011 > 15 reps

3.Cool down
A.5 minute assault bike or row, HR (Heart Rate) < 140
B.Thoracic Flow

Aamu: 45 min

WU for 10 min
1.Weightlifting
A. Suggested clean and jerk warm up
A. Power clean + clean – 12 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
45 47.5 50 / 52.5 55 55 / 57.5 57.5 60 / 60 62.5 c x. 57.5

Ilta: 130 min
WU for 10 min
Skill: BMU practice for 30 min
Progressions

B. Snatch – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range

2.SPP (Conditioning)

A. For time
100 pull ups > 50
100 push ups > 50
100 air squats > 50
Time cap. 15 minutes
Result: 9.44
167/181

REST. 8 Minutes

B. 3 rounds for time
30/24 cal assault bike > 10 cal
15 power clean and jerks @ 60/40kg
Time cap. 12 minutes
Result: 10.50
177/183

3.15 min assault bike

90 min
WU for 10 min
Skill: MU practice for 15 min
Progressions
Muscle up 2 x 1 reps

A. 2 x 4 minute EMOM, alternating
(1) – Ring muscle up – max reps in 20 to 30 seconds / 2 1 1 1
(2) – Box jumps w/ step down – max reps in 30 seconds / 24" / 4x13

1.Strength

A. Deficit deadlift – not done
B. Alternate
B1. Front squat – 3 x 5 / 3 / 1+ @ 75 – 85 – 92.5%, rest 2 minutes before B2 > 5 reps
B2. Push press – not done

2.SPP (skill)

B. Scenarios for time, until you hit your fastest possible time for the day
50 double unders
25 wall balls @ 9/6kg (20/14lbs)
Result: 1.27, 1.24

C. Ring dips – 30 to 60 reps, in as few a sets as possible, rest as needed between sets
6+6+6+5+4+3 = 30

D. – not done

3.10 min assault bike