Dagens WOD

Programmering v 52

Programmering v 52

Tisdag:
A/ E90s x 8 1 OHS set-up from floor

B/ E2M x 5 3 snatch deadlift

C/ in teams of 2
21-15-9 synk kbs, synk goblet squat, synk burpee to target

Onsdag:
A/E4M x 3
20-25 kipp pull-ups + 10 barbell row

B/ E4M x 3
10-15 kb press/db @medium weight + 10-15 push-ups

C/ E4M x 3 15-20 backsquat + 3-4 jump to high boxes

Torsdag:
A/ Alt 3 min on 1 min off x 6
8 hpc + push-jerk 35/25 K/T 4 hpc + push-press
10 thrusters 10 wb
8/8 hb lunges 8/8 lunges with kb front hold
10 burpees 10 burpees o box
Fredag: team of 2
150 cal row or 105 cal ab
then 10 rounds of
6 hspu or hr push-ups
12 box-jump
18 kbs 32/24
24 ab-mat sit-ups
2 rope climb or 6 strict close grip ring pull-ups
150 cal row or 105 cal ab

Lördag:
A/ alt emotm for 30 min
1.9-12 burpee to target
2.12-16 kbs
3.9-11/ 8-10 cal ab
4.6-8/6-8 hang db/kb snatch
5.6-8 x 10m shuttle-run
6.14-18 box-jump