Dagens WOD

Programmering v 8 och 9

Vecka 8

måndag
A/e3m x 4 85-90 %
7 burpee box over
7 ct2
5 tng power clean & push jerk

B/ 2 min on 2 min off x 6
7 thrusters
150/120 m row

RT: t2b

Tisdag: 12 min est
A/1 power snatch + 1 hang snatch + 1 ohs

B/21 min paced 60% effort
6 hspu/push ups
10/8 cal ab
10 box step-up
12 rkbs

Onsdag:
A/ Skills work hollow in rack-arch in rack beat swing

B/ emotm 8 min
2-3 beat swing/2-3 hip 2 bar/2-3 kipp pull-ups/ 2-3 butterfly

C/ alt e90s x 20
c1. 10/10 dynamic side plank
c2.13-19 standard open burpees
c3. 10-12 db cleans
c4. 8-10 strict t2b/ v-ups
c5. 200/150 m skierg

Torsdag:
A/ 3x 9 min aerobics block
a1.min 00-09.00
200 m row
10 deadlift 80/60

a2. min 12- within 9 min
5 rounds
5 target burpee
5/5 kb front hold lunges
10 rkbs

a3. min 24-33
12 sto 20/15
6 over and under hurdels
4x 10 m shuttle-run

Fredag team of 2 tc:45 min
21-15-9-9-15-21
burpee
thrusters
rest 5 min
6 rft
200 m row/skierg
6×10 m D-ball carry/sandbag carry
10 D-ball cleans/sandbag cleans
rest 5 min
for time: 100 t2b T/K k2e

Lördag:
A/ 2x 10 back squat rest 2-3 min between
1 x as many reps as poosible

B/ emotm x 12 ( 2 min @each station )
b1. 7 +7 db walking lunges
b2. 9/8 cal ab
b3. 10-12 goodmornings
b4. 8/8 seesaw press
b5. 11/10 cal row
b6. 20-30 sec static hold in rings

Söndag: Kettlebells pass

Vecka 9

Måndag:
A/ 15 min est
1 hang snatch anyhow + 1 ohs

buy in every new try : 30 double unders + 6 lat burpees

B/ e2m x 5
5 fsq 75-80%

C/ 4x 45 sec hollow hold
45 sec V-ups
45 sec russian twist
1 min rest between set

Tisdag :
A/ e2,30m x 9 ( 3 of each )

10/8 cal ab
7-12 ub. c2b/pull-ups or ub. amap + 10 sec hang

B/ 15/12 skierg
7-12 ub. hspu or ub. amap + static hold 10 sec

C/ 15/12 cal row
7-12 ub. t2b or u.b amap + 10 sec plank hold

Onsdag:
A/ 15 min est
1 clean + 2 jerks

buy in every new try 30 DU + 6 lat burpees

B/ 24 min amrap ( måste dela minst 1 ggr per övning )
16/14 cal row
16 wb
8 pull-ups
4 hr push-ups

Torsdag
A/ e2m x 5 backsquat 77-80 % 1 rm

B/ 5 rft
8-10 lying db press
8-10 romanien deadlift
8-10/8-10 crock row

A/ Fredag: teams of 2 (5 of each)
3 hspu/ 5 push-ups
5 wb/ 7 wb
1 clean anyhow 101/70 / 3 hpc

120 cal row/85 cal ab

10 rft ( 5 of each )
same as A

Lördag:
A/ paced effort 14 min @70% effort rest 5 min between
7 wb
7 burpee
7 rkbs

B/ 7 min paced effort @80% effort
5/5 db or kb snatch or clean and press
5 pull-ups

Söndag:
Kettlebells