Dagens WOD

Peogrammering v 23

Vecka 23.

Måndag
A) 5 x3 Snatch from hang and pause @power position
B) Back squat 5x 6 @21X1
C) 10 min amrap
10 banded push-down
10 db double biceps curl
10/10 dynamic side plank

Tisdag
A) Aerob capacity ct: 40 min
4 rounds: 20 wb, 10 hr burpee box jump
4 rounds: 20 alt db snatch 22,5/15 or clean & press, 10 hr burpee box jump
4 rounds: 50 double unders, 15 kb snatch 24/16 or kb clean & press

Onsdag
A) 4 x 8-10 romaninen deadlift @21X1
B) 4 set of :
8-10 pull-ups
8-10 push-ups
Rest 1-2 min
C) 3 rounds of :
15 m strict bear crawl
12 t2b
400 m run

Torsdag
A) 20 min amrap strenght work
30 m sandbag/D-ball lift and carry
1 rope climb / 20 sec hang in rigg
30 m släd drag
4/4 wind mill
30 m farmers carry 2x 32/24
B) 4 rounds of
1 min skierg
1 min row
1 min ab
1 min rest

Fredag team friday
A) 6 min for max load
1 clean 1 front squat 2 jerk
B) 1000 m run ( both)
36 synk plate facing burpee to plate
72 synk shoulder to overhead 45/30

Lördag
A) Alt e 90 sec x 20
1. 3-5 kick up to hs / 12-16 face to wall shoulder taps/ hs walk
2. 6-8 ring dips/ diamond push ups
3. 8-10 barbell row
4. 2-3 over and under hurdles

Söndag
A) Technique push jerk
B) 21 min amrap hero ”21 Guns”
21 push-ups
21 box jump
15 burpee
9 pull-ups