Dagens WOD

Programmering v 16

måndag: v.16
A/ e90s x 12
3 r power clean ahafa

B/ 2 x 6 min amrap rest 4 min between
b1. 8 tng 35/25
10/9 cal ab

b2. 8 heavy wb or wb to high target
10/9 cal for row

Tisdag:
A/ alt emotm x 42
1. 9/7 cal ab
2. 8-10 t2b
3. 2 x 15 m shuttle-runs
4. 14 weighted abmat sit-ups
5. 10/9 cal skierg
6. 6/6 windmill
7. 9-15 sprawls

Onsdag:
A/ e2,30 x 4
6-8 hbbs @2020 start 65% 1 rm

B/ b1. alt e2m x 4 8-10 bench press
b2. alt e2m x 4 10-12 seesaw press

C/ 5 set 1 min rest between set
30 sec hollow
10 hollow rocks
10 v-ups

Torsdag:
A/ e90s x 6
3-5 ohs

B/ 15-12-9
kb thrusters
row for cal
rest 5 min

C/ 15-12-9
DB power cleans 22,5/15
burpees to target

Fredag:
5 rft
10 front squat 70/50
10 burpee pull-ups
200m D-ball/sandbag carry ( both athletes walk, one carry )

buy out:
20 t2b 40 DU
40 t2b 60 DU
60 t2b 80 DU

Lördag:
A/ 20 min strengt circuit
5 kb/db manmaker
5-20 sec L-sit hold in rings or boxes
5/5 kb push press
8/8 dynamic sideplank
4-6 BL broad jumps

B/ sandbag heaven 6 min amrap
5 squats + 15 m carry

Söndag: Hero ish sunday
100 rkbs 24/16
100 sit-ups
100 air squats
100 push-ups