Dagens WOD

Programmering v 39

Programmering v 39
Måndag:

A/ for time 

start @ 00.00 150/120 cal row  

e2m 5 kipp hspu + 15 DU

start @ 20.00 100/80cal ab  

e2m 3 pc 65-70% 1rm + 5/3 c2b or 7/5 pu/ring row

tc. 20 min
Tisdag:

A/ e2m x 5 2 cleans + 1 jerk

@60-70-70-80-80 %
B/ e2m x 5 backsquat 

3r @ 60-70-70-80-80
C/ 10 x 1 min on 30 sec off ( 5 rounds off each)

1. ab for cal

2. row for cal
Onsdag

A/ e90s x 8 Bench press 

4-5r @80-85%
B/ alt emotm x 10

1. 1-2 bmu or hip to bar or 3-4 beat swing

2. 30-40 sec flr
C/ for time in teams of 2

20 rounds (10 each)

150 m row

5 gto 60/40

5 burpee o bar
Torsdag:

A/ alt x 16 (4 of each) 

strenght stimuli and active rest

1. 6-8 strict chin-ups rt: ab

2. 6-8 ring-dips rt: row strapless and damper @0

3. 4/4 windmill rt: ski-erg

4.4/4-6/6 pistols rt: shuttle-runs 
Fredag: team of 2    

heavy challenge 300 
25 strict pull-ups

50 deadlift 110/80

50 ring-dips/ ring push-ups

50 box-jump 70/60

50 floorwipers 60/40 ( one rep is left and right )

50 kb clean & press or snatch 24/16

25 strict pull-ups
Lördag:

A/ e2m x 5 1 behind neck pp + 1 ohs

@60-70-80-80-85 % 1 rm bnpp
B/ e2m x 4 

3 snatch deadlift from plate @ 85-90 1 rm snatch
C/ for time :

100 rounds shuttle-runs ( 10m )

e2m 6 ohs + 10 v-ups
Söndag:

A/ emotm 6 min

1. Shoulder opener 30 sec

2. Reverse flies x 10
B/ emotm for 24 min

1. 6/6 alt Front rack lunges 

2. 30 DU + 6 c2b

3. 6 box jump over + 3/3 DB snatch