Dagens WOD

Programmering v 26

Programmering v 26
måndag:

A/Alt emotm x 14 set ( 7 of each )

a1. 2 hang power clean from u knee + 2 push press

a2. 2 power clean + 1 split jerk (same weight on both)
B/ front squat 4x 8-10r @2020 (add more weight from last session)
tisdag:

A/ 3x 9 min AMRAP rest 2 min between in team of 2

a1. AMRAP: thrusters 30/20 Partner : deadlift hold 80/55

a2. AMRAP: slamball shuttle run 10m lenghts Partner:2 KB front rack hold 24/16

a3. KB burpees o box 2x 16/12 boxes 45 cm
Onsdag:

A/E2M x 6 

6 romanien deadlift @3011 85%effort

B/AMRAP 2x 8 min controlled and perfect performance!

b1. 1 wall walk, 6/6 crock row, 8/8 russian twist

b2. 6/6 seesaw press, 12 ring row (feet on boxes) 8 russian leglift
Torsdag:

A/ 2 RM Ohs
B/emotm for 20 min

b1. 8-10 kipp pull-ups

b2. 8-10 kipp ring dips

b3. 15-25 ub wallball

b4. 8-10 kipp k2e

b5. rest
Fredag:Team 3x 10 min workouts rest 3 min between

10 min 80% effort

3-5 MU-8-10c2b-12-15pull-ups/ring row

8 KBS 32/24 

6 medium-heavy deadlift

10 min 85% effort

25/20 cal row

25 wallball

8 burpee o erg

then: for time

100 power clean 50/35
Lördag:

A/ e90s x 5 4 blocks of strenght rest 1-2 min between blocks

a1. 4/4 hb lunges to 10-15 cm blocks

a2. 8-10 bench press

a3. 10-12 goodmornings

a4. 6-8 strict pull-ups @2011