Dagens WOD

Programmering v 25

Måndag v25
A) Power clean technique
B) Alt e 3,30m x 5
1. 12-15 tng power clean
30 m D-ball bear hug walk + 30m shoulder carry
14-18 burpees
Tisdag
A) 2 set of 3 rounds omtem for 5 min rest 2 min between rounds and 5 min between sets.
Min 1. Wb
Min 2. Power clean
Min 3. Db step over box 30-40 cm
Min 4. Push press
Min 5. Row
Onsdag
A) 5 x 10 strict press
10 strict pull-ups / banded pull down
Rest 2 min between set
B) 20 amrap for quality
30 m one arm heavy kb carry ( 15 m left, 15 m right )
10 alt v-ups
8/8 db snatch
200 m run
Torsdag
A) 5 set of 8-12/8-12 db split squats
20 m prowler push
Rest 2-3 min between sets.
B) For time
400 m run
20 push-ups
20 deadlift 80/60
20 t2b
20 D-ball ground to over shoulder
20 t2b
20 deadlift
20 push-ups
400 m run

Söndag
A) Technique push jerk
B) Hero wod ”21 Guns” 21 min amrap
400 m run
21 push-ups
21 box jump
15 burpee
9 pull-ups