Dagens WOD

Programmering v 18

18.
Måndag:
A/ emotm for 12 min
1 power snatch
1 hang power snatch

B/ e75m x 5
4-6 back squat @21X1
C/45 sec on 15 sec off x 9 (3 of each c1 X 3, c2 X 3, c3 X 3 )
C1. Wallball
C2. Shuttle-run
C3. Row for cal
Tisdag:
A/ 3x 7 min amrap
6/6 db/kb split squats
6 db/kb push-press
6 db/kb thrusters

B/ 8/8 slow russian sit-ups
8/7 cal ab21
C/ slow 7 min amrap
2 sandbag/ D-ball lift (heavy)
3-4 ring dips @21X1

Onsdag:
A/ 3 rounds of
8-10 push-press
Rest 1 min
8-10 ring row @ 31X1
Rest 1 min
B/ 4 x 6/6 reverse lunges ran

C/ 12 min amrap
Burpee pull-ups
E2m 6/6 step-ups on box 50/40 with weight plate on back

Torsdag:
A/ 12 e75s
2 cleans 1 jerk
B/ for time:
1000 m run
Then: 6 rounds of
4 heavy cleans 70-90/50-65 or 8 40-60/25-45
10 push-ups
12 lat burpee o bar
Fredag: team Friday
5 x 6 min workouts 30 sec transition
1. 8-10 wb each
2. 200/150 cal skierg + 5 abmat sit-ups
3. 25 m shuttle-run each ( outside)
4. 20 m sandbag carry ( partner in static kb hold 2x 24/16
Rope battle 30 sec each

Lördag:
A/ e3m x 5
6-8 DB bench press @21X1
6-8 strict pull-ups @21X1

B/ e3m x 5
10-12 barbell row @30X1
8-10 push-ups @21X1

C/ for time
30 kbs 24/16
400 m run
50 burpee box jump

Söndag:
45 min amrap @ 70-80 % effort
3 rope climb / 6 strict pull-ups
5 high box jump
7 hspu/ ring push-ups
9 hang clean/ musle clean 50/35
10 D-ball/ sandbag over shoulder
10/10 m D-ball/sandbag carry
10 D-ball/sandbag squats