Dagens WOD

Programmering v 31

Måndag
A) E2m x 6
1 power snatch 1 snatch anyhow 1 ohs @75%
+ 2-3 strict pull-ups/ 1 mu
b) back squat 4x 9 70-74% 2-3 min rest between sets

C) 10 min amrap target burpee emotm: 1/1 D-ball gtos

Tisdag
A) Alt e90s x 12
1. 2 shspu + 4-8 kipp
2. 6-8 sring dips
3. 6-8schin-ups

b) 20 min amrap
15 t2b
15 power cleans 40/30
15 bfb
15 wb

Onsdag
A) 4 x 6 strenght pieces for quality 2 min rest between
1. 20 m farmers carry
7 m sbearcrawl
10m x 4 shuttle-run

2. 10 db cleans heavy !!
8 db squats
6 sprawls o db

3. 5/5 kb lunges one arm front rack
10 boxjump over
12 ab mat sit-ups

4. 200 m skierg
15 kbs
3/3 windmill

Torsdag
A) 5x 5 2-3 min rest between
5 tng deadlift + 4-6 broadjumps ( technique and good form on deadlift )

b) Row intervals 2 min on 2 min off x 6
500/425m row rt: burpees
Goal: consistency in your effort

Fredag fun team of 2
50/40 cal ab
40 snatch 50/35 or clean 60/40 ( Teens do cleans 25-35 )
Rest 3 min
50/40 cal row
40 squat clean 60/40 / 40 front squat ( teens do D-ball squat 15-25 )
40 ring dips / rpush-ups
Rest 3 min
100 pull-ups
100 push-ups
100 sit-ups
100 air squat

Lördag
A) 5 set 2 min rest between
5/5 bulgarian split squat
5/5 DB push-press @50X1
5/5 single arm ring row @2121
12 everse snow angels

b) For time ( start with ab finish row / start with row finish ab )
30/25 cal ab
25 burpee o box
10 Heavy sandbag/d-ball cleans 60/40
25 burpee o box
30/25 cal row

Söndag
A) 10 tng push-press @45% jerk
5 tng push-press @60%
3 tng push-press@75%
2 tng push-press@85%
3 x1 reps push-press + 1 jerk @85%
Rest 2-3 m between set

b) 6 rounds
250 m row
8 burpee pull-ups
8 thrusters 43/30
8 box jump over
1 min rest