Dagens WOD

Programmering v33

V.33

måndag
A/E2M x 5 Ohs and 3-4 strict pull-ups
B/ E2M x 4
6 goodmornings @2021controlled tempo

C/ 15 min AMRAP team of 2 partner 1.
8/8 frontrack squat double KB/DB
12 KB push-press
8 KB hang cleans
partner 2. Row for activerecovery

Tisdag:
A/ 5 set of
1 power clean,1 front squat, 1split jerk

B/emotm for 10 min
b1. 6-8 strict dips @2020/ 10 Deficit push-ups
B2. 4-6 strict t2b or 10-12 knee raises

C) 2 rft x 2 rest 5 min between set
10 hang clean 10 bfb

Onsdag
A/ aerob multi workout 3x 12 min
start from min:00,00 for time : row
start from min:12,00 During 9 min : 5 rft
5 target burpees (10 cm)
5/5 goblet hold revere lunges 24/16
10 rkbs 24/16
start from min 24 During 9 min : 6 rft
12 push press 30/25
6 box jump
then rt: shuttle-run

Torsdag:
A/ 5 set x E2M 2 power snatch + 2 Ohs ( light and technical well )

B/ E2M back squat
1. 4r @60%
2. 4r @65%
3. 3r @70%
4. 3r @70%

C/ 5 rft CT: 20 min
250 m run
15/12 cal AB
50 m Heavy D-Ball 40/25/15

Fredag team of 2
30 cal AB
30 synk goblet squat 32/24
30 box jump
30 cal row
30 synk squat 60/40
rest 3 min then:
Nateish: 20 rounds ( one round each )
2 MU / 6 c2b / 8 pu
4 hspu / 8 hr push-ups
8 KBS 32/24 / 12 KBS 24/16

Lördag:
A/ E3M x 4
8/8 hb lunges from rack ( medium-heavy )
Kontrollerade

😎 E2M x 5 no rest between B and C
10 t2b + 2x KB 3 r snatch, 3 r KB front squat, 3 r KB sto
C) E2M x 5
6 pull-ups + 4 one arm KB deadlift, 4 one arm KB Ohs each arm total 8 reps each round .

Söndag
A/ for time
start @ 00.00 150/120 cal row E2M 5 push-ups + 15 DU
start @ 20.00 100 cal AB E2M 3 pc 65-70% 1rm + 5 burpees