Dagens WOD

Programmering v 40

Vecka 40

Måndag
A) 4 x 4 min amraps 1 min rest between 4 min ( 2 of each total 8 )
1. 6-8 t2b
10-12 hip extension with weight ( kb or barbell )

2. 10 target burpee
4x 10 m shuttle-runs

3. 8/8 side plank twist
5/5 lying barbell windshield wispers

4. 8/7 cal skierg
40 double unders or straight leg single unders ( find the rythm in the singles )

Tisdag
A) E90s x 12
2 hang power clean ( 1 catch high + 1 catch deep but not under parallell )
2 jerk

B )E90s x 5 back squat @75-85 % 1 rm
C) 1-2-3-4-5……..10
DB squats and burpee over db

Onsdag
A) E4m x 6 set
4-6 push-press medium to heavy
10m + 10m one arm suitcase walk
6-8 strict pull-ups

B )20 min amrap
50 wb
400 m row or skierg
30 cal ab
20 sprawls

Torsdag
A) Power snatch
B )E3m x 5 set
14 deadlift @ 55%

C) 12 min 15/12 cal ab
8 t2b
8 D-ball/ sandbag gtos

Fredag team Friday
A) 4 rounds :
1. 400m run ( both run )
6 hang squat clean 70/50 ( teens do hang power )
6 sto
Rest 3 min
B ) For time:
30 c2b
2000 m row
30 c2b

Rest 3 min
C) 5 rft
15 weighted abmat situps 9/6 kg ball
15 kb snatch 24/16

Lördag
A) 6 set x 1 backsquat built up a heavy 1 rm for today
B )Shoulder mobility and strenght
2 x10 r pike lean back and forth
2x 10 r arch to hollow
2x 10 r boat hold compression
2 x10 r DB straight arm raises
C) 20 min amrap
200 m run
8 rkbs
4 strict pullups
36 DU
12/8 push-ups

Söndag
2 x 15 min rest 2 min between
1. 2 rounds of
30 cal row
20 thrusters 40/30
30 cal ab
20 power cleans 40/30

2. E3m x 5
10 D-ball/ sandbag squats
20 m 2x kb oh walk
1/1 tgu