Dagens WOD

Programmering v 29

Prog 29.
Måndag
A) Back squat 7x 5 @80-82 % 2-3 min rest between
B) Alt emotm for 20 min
1. 6-12 tng hang p clean light-medium weight
2. 7-10/6-9 cal ab
3. 20m + 20 m oh walk with 2x kb
4. 4-6 high box jump

Tisdag
A) E 4 m x 5
4/4 + 4/4 hb lumges co,plex ( forward lunge/reverse lunge)
6-8 strict hspu/ 2-3 eccentric/ 6-8 push-ups @31X1
B) 2 sets of 4 intervals 90 sec on 90 sec off. Rest 6 min between sets.
First/second set : b1-b2-b1-b2
1. 6 ohs
6 t2b
2. 4 pull-ups
8 push-ups
4/4 alt db snatch

Onsdag
A) 6 set of
2 hang power clean + 1 front squat
B) 5 set of 3-4 clean deadlift 95-100 % rm clean
C) 7 min
20 thrusters
30 bfb
60 DU

Torsdag
A) Emotm 12 min
1. 20-30 sec hs hold
2. 3-4 eccentric pull-ups
3. 8-10 ring push-ups
B) 24 min amrap @85-87 % effort
200 m run
12 rkbs heavy
20 u.b wallballs
60 sec rest after every completetd rounds

Fredag team of 2
20 Snatch 50/35
30 c2b
200 DU
30 c2b
20 snatch
Rest 3 min
For time:
1.6 run ( both ) or 3000 m row or 150 cal ab ( split )
50 hspu
100 pull-ups
150 D-ball squat 40/25/15
1.6 run ( both) or 3000 m row or 150 cal ab (split)

Lördag
A) E4x 4
10 db bench press@31X1
4-6 Dynamic tuck leaver or Hang in L-sit hold 20-30 sec

B) E4x 4
6-8 strict kb press @31X1
10/10 alt V-ups
C) 10 min amrap in teams ( one person push one person static hold 2 kb 24/16 )
Prowler push 70/40 for meters

Söndag
A) 4 set of
6-8/6-8 bulgarian split squat
B) 3 rounds of 4 min work 1 min rest between ( one round 1 & 2 )
1. 12 cal ab
12 cal row
Rest 1 min
2. 5 thrusters 42,5/30
10 burpee box jump over
Rest 1 min