Dagens WOD

Programmering v 29

Programmering v 29
Måndag:

A/ 4 x 3-5 deadlift 75-80 % 1rm
B/ 20 min AMRAP

15 KBS 24/16

15 target burpees

15 pull-ups

15 box-jump over

20 m oh walk with KB 2x 16/12
Tisdag:

A/ emotm x 10 

80-85% 1 rm power clean

3 power clean
B/ 3 rft

5/5 front rack lunges 60/40

8 front squat

500 m row
Onsdag:

A/15 min AMRAP

2-3 rope climb or 6/6 one arm ring row

2 snatch 75-80% 1 rm

3 hang clean same weight 

200 m run
rest 5 min
Annie: 50-40-30-20-10 DU and sit-ups
Torsdag:

A/ 4 x 2-3 split jerk 75-80% 1rm ( 90-120s rest between)
B/ E2M x 4 

5 weighted pull-ups
C/ AMRAP 10 min 
7 deadlift + 5 hang p clean + 3 stoh 60/45

200 m run
Fredag: team of 2

emotm for 48 min

min 1. 10 box jump + 10 deadlift 80/60

min 2. 8-20 cal row

min 3. 6/6 KB snatch + 5-10 t2b or knee raises

min 4. 5 thrusters + 5-10 pull-ups or ring row

min 5. 8-20 cal AB

min 6. 3-5 MU + 10 burpees
Lördag:

A/ 4x 6-8 Hbbs 65-75% 
B/ e90s x 5  

1 slow snatch deadlift 

1 muscle snatch 

1 power snatch  
C/ alt x10 rounds

30 sec on 30 sec off

c1. hollow

c2. V-ups