Dagens WOD

Programmering v 14 och 15

V.14-15

måndag:
A/ e90s x 12
1 clean
1 hang clean
1 fsq
2 jerk

B/ 2 min on 1 min off
1. target burpees
2. AB
3. skierg
4. sprawls to box-jump

Tisdag:
A/ e3m x 4
8-10 back squat @2020 start @60+%

B/ 20 min amrap for quality
5/5 single arm bottom-up kb press
14-16 db row
10-12 hip thrusters

Onsdag: 2x 20 min amrap
A/ 500 m row
5/5 db musle clean
5 over and under hurdels

B/ 20 cal ab
15 u.b light wb
6-8 kb tater ( swing to goblet )

Torsdag:
a1./ 5 min otm
3 musle-snatch
a2./ 5 min otm
3 hang power snatch paus @reciving
a3./ 5 min otm
3 hang snatch anyhow

B/ e90s x 12
b1. 2-3 strict pull-ups+ 2-3 strict t2b
b2. 4-6 high box jump
b3. 1-2 rope climb
b4. 6-12 push-ups @2121

Fredag: friday fun
20 min amrap
400 m row + 3 rounds of 20 t2b, 20 push-press, 20 front squat
rest 5 min
15 min amrap
15 wb
15 power cleans 60/40

Lördag:
A/ Handstand technique 10-15 min

B/ alt e2m x 9
b1. 3 thrusters @65/45 + 1-3 bmu / hip to bar
b2. 9 thrusters @45-30 + 9 c2b / jumping pull-ups
b3. 12 thrusters @25/20 + 12 pull-ups / ring row

Söndag:
A/ the Batman ish
buy in: 100 air squats
50-40-30-20-10
box-jump
wb
kbs

måndag: 3x 9 min amrap slow pace for strenght training
A/ 7/7 bulgarian split squat with kb + 9 strict chin-ups @2010

B/ 8-10 strict ring dips ( 20-30 static hold in rings ) + 8/8 plank hip circle + 20-30 sec hollow hold

C/ 9 strict musle clean to press + 11 goodmornings

Tisdag:
A/ e90s x 5
1 push-press
1-2 push jerk/split jerk

B/ for time
21 db/kb clean and press (right arm )
30 kbs
21 db/kb one arm oh squat (left arm )
30 kbs
21 db/kb one arm oh squat (right arm)
30 kbs
21 db/kb clean and press ( left arm)

onsdag
A/ 3 x 8 min amrap partner work
8 partner deadlift
6x 10 m shuttle-run ( 3x 10m each )

B/ 8 synk burpees with hogh five @top
8 strict pull-ups ( partner assist if needed 4 each )

C/ 12 synk thrusters (same barbell 50/40)
12 box jump ( 3-3-3-3 )

Torsdag:
A/ 6×5 front squat @33X3

B/ snatch wave training e90x 16
b1. wave 1. 70-85-80-85-90-90-95+-95+
b2. wave 2. 70-75-80-85-90-90-95+-95+

C/ shuttle-run 20s on 10 sec rest x 16

Fredag: friday fun
3 rounds of
20 oh lunges 50/35
20 pull-ups
20 push-ups
rest 3 min
21-15-9-9-15-21
power cleans
burpee o bar
rest 3 min
4 rounds of
15/12 cal ab 21/18 cal row
15 kbs
15 hspu / push-press

Lördag:
A/e2m x 5
2/2 tgu

B/ e2m x5
4/4-5/5 seated kb/db press + 6-8 kb/db row

C/ e2m x 5
5-7 romanien deadlift + 5-7 deadlift

söndag:
A/ hero ”Small ish”
1000 m row / 50 cal ab
50 sprawls
50 box jump
1000 m row / 50 cal ab