Dagens WOD

Programmering v 38

Programmering v 38
Måndag

A/Ohs e2m x 5

3r @60-70-70-75-75 %
B/ e2m x 4 

6 goodmornings @2021 controlled tempo
C/ 15 min amrap team of 2

partner 1. 

8/8 frontrack squat with kb 2x 20-24/12-16 

12 kb push-press

8 kb hang cleans
partner 2. slow shuttle run
Tisdag:

A/ 1 RM within 12 min

1 power clean,1 front squat, 1split jerk
B/emotm for 20 min

b1. 6-10 strict dips @2020

b2. 8 strict c2b @2020

b3. 3-5 high box-jump

b4. rest
Onsdag

A/ aerobt multi workout 3x 12 min

start from min:

00,00 row for meters
start from min:

12,00 

During 9 min : 

5 rft 

5 target burpees (10 cm) 

5/5 goblet hold revere lunges 24/16

10 rkbs 24/16
start from min:

24,00

During 9 min : 

6 rft

12 weight plate hip to oh 20/15

6 over and under pvc pipe use 60 cm boxes instead of hurdle

then rt: shuttle-run
Torsdag:

A/ e2m x 5 power snatch

1. 3r @60%

2. 3r @65%

3. 2r @70%

4. 2r @70%

5. 2r @75%
B/ e2m x 4 behind neck push-press (bnpp)

1. 4r bnpp @60%

2. 4r bnpp @65%

3. 3r bnpp @70%

4. 3r bnpp @70%
C/ 5 set no stress!!

1 tgu + 3 windmill left side

1 tgu + 3 windmill right side
Fredag team of 2

25 synk burpees

30 synk goblet squat 32/24

30 pistols split as you like or box jump

30 synk ohs 60/40 or front squat

30 synk barbell squat (worm) 60/40
rest 5 min then:
Nateish: 10 rounds ( one of each )

2 mu / 4 c2b / 6 pu

4 hspu / 8 hr push-ups

8 kbs 32/24 / 12 kbs 24/16
Lördag:

A/ e2m x 5 fsq

3r @ 60-70-75-80-80 % 1 rm
B/ alt emotm 12 min

1.12 snow angels

2.10/10 russian twist ( slowly !!)

3.12 banded push-downs
C/ alt emotm 12 min

1.6/6 kb seesaw presses

2.7/7 kb bent over seesaw row

3.10 abmat sit-ups with weight
Söndag:

A/E2m x 6

3 jerk balance + 3 jerk behind neck ( light and focus footwork
B/E2m for 12 min

2 pos clean ( mid chin, mid tigh)

Start all from bottom 
C/ 10 min frt

60 barfacingburpee

30 ohs 55/40 / Fsq 

10 mu / strict c2b or pu