Dagens WOD

Programmering v 35

V.35.
Måndag
A) E 90 sec x 5 60-75 % 1 rm
3-4 deadlift @ 2211 ( bättre att hålla tempot än att lasta för tungt )
B)E 4min x 4 set
10 m walking lunges 1 KB front rack + 1 KB oh ( om man kan, annars båda front rackade )
6-8 ring row
C) 21-15-9 Thrusters and pull-ups / om DU inte kan göra pull-ups gör DU burpees o bar
Thrusters: 42,5/30

Tisdag
A) 3 x 9 min workouts 2 min rest between
Alt emotm
1. 4-6 ring dips or push-ups on parallettes/KB
2. 2-4 D-ball gtos ( höger/vänster
B)9 min AMRAP
4 DB hang musle snatch + 3 DB hang musle clean ( höger )
4 DB hang musle snatch + 3 DB hang musle clean (vänster)
10/9 cal AB
C) 8-12/7-11 cal row
12 m strict bear crawl / 20-30 sec plank hold toe taps
10/10 mountain climbers

Onsdag
A) 8 set of
1 power clean 1 hang p clean 1 hang clean @65-85% of 1 rm clean
B) 5 x 10 reps backsquat
C) 12 min AMRAP for quality
4-6 wheel rollouts / 10-12 banded sit-ups (använd skivstång plus 2.5 kg vikter för rollouts)
8-10 DB lateral raises
30-45 sec rest

Torsdag
A) Aerob uthållighet
4 rounds of 1+2 1 min rest mellan
1. 4 min
15 cal AB + 1-2 rope climb + 10 push-ups
Rest
2. 4 min
15 cal row + 5 DB cleans 40-60/30-40+ 2 box around the world ( fötter på låda gärna i mitten. Vandra runt boxen, jobba axlar och skuldror )
Rest 1 min

Fredag team fredag
for time
1. 30 sandbag / D-ball squat
1000 m run ( both )
30 sandbag squat/ D-ball squat
Rest 3 min
2. 6 rounds ( 1 each )
50 DU or 12 cal AB
15 hang snatch 45/30 / teens do hang p cleans
Rest 3 min
50 DB/ KB burpee over box 60/50/ teens lilla lådan plus 10 kg vikt ovanpå.
DB: 2 x 24-32/ 2x 16-20 / teens 2x 6-12 kg

Lördag
A) Power snatch
B)4 rounds rest 2 min
6 front squat 75% 1 rm
2-4 lean away pull-ups

C) 3 rft TC: 12 min
250 m run ( 2 rundor runt huset )
40 DU or 12 cal AB
30 heavy wb

Söndag
A) 3 x 10 min rest 2 min for transition
1. Alt emotm
Even min: 8-10 cal row
Uneven min : 8-10 burpees
2. 10 min workout
100 m run
15 m walking lunges with plate oh 20/15
10 t2b or hanging knee raises or v-ups
3. Within 10 min and for quality
10-9-8-7……..1
Deadlift @60 % 1 rm for beginner and teens use weight you can handle with good form.
Push-ups in rings or parallettes / DB