Dagens WOD

Programmering v31

Programmering v 31
måndag:

A/ alt E2M x 10 (5 of each)

a1. 3-5 suitcase deadlift @controlled weight

a2. 14-18 front rack KB lunges 2×24/16
B/ e90s x 15 5 of each

b1. 4-6 eccentric hspu

b2. 1-2 strict MU or 4-6 strict c2b

b3. 30-40s flr
Tisdag:

A/ 3 x 8 min workout 4 min rest between
a1. 15-12-9 hang p clean + ring dips or hr push-ups
a2. 4 rounds for time 

10 wb

10 KBS 32/24
a3. 10-8-6-4-2

cal row + burpee o erg
Onsdag:

A/4 x 2 half from paralell,2 half from paralell to ass to grass, 2 full squat.

rest 2 min between
B/ e90s x 6 80% 1rm 

1 power snatch

1 snatch ( squat if you can)
C/ 7 min

3 hang p snatch 50/35

7 t2b + 7 lat burpees
Torsdag:

A/ alt e90x 10 (5 of each)

a1. 3-5 muscle clean 30-40% 1 rm

a2. 5-7 tall clean @same weight
B/ emotm for 20 min

b1.6-8 strict c2b/pull-ups

b2. 6-8 deficit hspu or eccentric

b3. 10-30 sec L- sit hang in rack

b4 10-12 strict ring push-ups 
Fredag: team of 2

I go you go 

12 rounds (one round each)

6 deadlift 60/40

4 hpc

2 fs
Rest 4 min 
then: 10 rounds each

3 pc

3 sto

6 box jump
Lördag:

A/ 5 x5 increase load over sets

2 push-press 1 jerk behind neck (ran
B/ e90s x 15 

b1. 1-2 rope climb or 10 sec static hang in rope

b2. 4-6/4-6 each side russian leg lift 

b3. 4/4 half TGU
C/ 10 min 30 sec on 30 sec off 

5 min AB 5 min row.