Dagens WOD

Programmering v 27

Programmering v 27
Måndag:

A/ technique push jerk/split jerk
B/3x 3 jerk balance
C/ emotm for 15 min

3-5/3-5 KB sto

4-5/4-5 KB windmill

200 m row
Tisdag:

A/technique handstand
B/ emotm for 30 min 

b1. 30 sec AB

b2. 5-8 gto 50/35 tng

b3. 30 sec V-ups

b4. 10 m KB front rack lunges

b5. rest
Onsdag:

A/ alt E2M x 8 

a1. 8 Hbbs @85-90% effort

a2. 6/6 controlled half TGU
B/ 10 min AMRAP

16/14 cal row

7power clean 42,5/30

7 lat burpees o bar

7 fsq
Torsdag:

A/5x 7 min rest 1 min

a1. 10 box jumps + 12 KBS 24/16

a2. 12 t2b + 100 m run

a3. 7/7 reverse lunges + 14 hip to oh with plate 20/15

a4. 7/7 one arm DB hang snatch + 10/8 cal AB

a5. 150 m row + 15 push-ups
Fredag: team friday

30 burpee o box

40 wb

40 thrusters 40/30

40 b o b

50 wb

30 thrusters 60/40

50 b o b

60 wb

20 thrusters 70/50
Lördag:

A/ 10 min 3 rm musle snatch
B/ 10 min 3 rm hang snatch
C/ 20 min AMRAP 

150/120 cal row or 105/85 cal AB 

E2M 5 kipp hspu + 15 DU