Dagens WOD

Programmering v 1

V. 1
Tisdag:
A/ 5 x 1 on 1 min off
1 power clean 1 push-press to B.N RT: back squat K/T (hang power clean ist powerclean)

B/ E2M x 5

6/6 kb seesaw press + 6/6 seesaw kb row

C/E90s x 7
8 romanien deadlift @21X0

Onsdag:
A/ E90s x 4 2-3 light musle snatch from hang for beginner

B/ E90 x 4 2-3 light power snatch from hang for beginner

C/ within 4 min x 5
60 DU
30/24 cal row
15 ohs 42,5/30 K/T 15 rkbs

Torsdag:
A/ 50 cal row or 35 cal ab
40 burpee box jump
30 squat clean 50/35 (10 K/T hang p clean)
20 pull-ups
10 strict hspu or 5 wall walk ( walk down not fall down!!
50 cal row or 35 cal ab
TC: 20 min
rest 10 min

B/ 10 min amrap:
7 t2b
7 thrusters 50/35 K/T goblet squat
30 DU
Fredag: team

10min amrap (one round each)
10 burpees
10 kbs
10 pull-ups
3 min rest
12 min amrap ( split as ypu like)
30 cal row
30 wb
30 kb/db snatch K/T kb clean & press
3 min rest
10 min amrap
20 synk deadlift 100/80 (K/T 10 perfect sumodeadlift 5 each)
20 synk burpees o bar
20 cal ab

Lördag:
A/ 5x 3 backsquat 80-85%

B/ E2M x 16 (4 of each)
b1. 8-10 goodmornings
b2. 10 m strict bear crawl (walk with flat back and slowely )
b3. 6-8/6-8 @21X1 bulgarian split squat

b4. 3-4 strict t2b + 10/10 russian twist sit-ups

Söndag:
Kettlebells teknik