Dagens WOD

Programmering v 20

Programmering v 20
måndag:

A/emotm for 15 min

1 clean deadlift (controlled)

1 power clean 2 sec pause at landing

1 fsq

3 eccentric romanien deadlift
B/ 5x 8-10r 90 sec rest between sets

front squat @2020
Tisdag:

A/ 4x 7 min workouts rest 2 min between

a1.5 thrusters 42,5/30 + 3 rope climb
a2. 8/8 KB lunges up to plate + 7/6 cal AB
a3. 1000 m run
a4. 14-10-8 cal row, gobletsquat, single arm KB sto
torsdag:

A/ alt emotm for 10 min

a1. 5/5 one leg step-up up to high boxes

a2. 5-8 eccentric hspu 
B/ alt E3M x 6 

b1. 15+ strict press (controlled tempo)

b2. 15+ back squat ( controlled tempo)
c/ 1 min all-out AB for cal
fredag:

800 m run

30 hspu or hr push-ups

600 m run

20 hspu

400 m run

10 hspu
then: 

3 rounds each

20 pull-ups

5 power clean 60/40

10 fsq

5 sto
Lördag:

A/ technique/warm-up

otmem for 7 min

2 snatch balance
B/ e90s x5 built load over time

1 push press behind neck

1 snatch balance

1 Ohs
C/ 3 rounds 

15 deadlift 100/70 + 45 DU