Dagens WOD

Programmering v 41

Vecka 41.

Måndag
A) E2m x 5 set 3 backsquat @3011 75% 1rm
B ) E2m x 4 set 4-6 strict hspu or push-ups
4-6 strict pull-ups or eccentric ring row

C) 4 rft
10 thrusters 50/35
50 Double unders or single unders ( lugnt tempo, hoppa något högre jämfota och något högre )

Tisdag
A) 6 set to built up 1 rm for today
1 hanh power clean + push press

B ) 4 rft r.a.n
10 db zpress
10 + 10 m heavy farmers carry
1-2 wall walk

Onsdag
A) For quality
15-12-9-6-3 pull-ups
3-6-9-12-15 hspu/ ring push-ups
B ) 3 rft
1 min ab
12 step kb front rack WL
1 min row
6-8 czech pull alt grip
1 min shuttle-ru
30 m sandbag carry

Torsdag
A) Snatch technique
B ) 5 rft
500 m row or 1.2 distance ab
10 ohs 40-50/ 25-35

Fredag team Friday
A) Team of 3
Norhern spirit fun tc: 40 min
Pers 1. 200 m run
Pers 2. Work
Pers 3. Rest

5 rft: 30 hang power cleans
40 bob
30 thrusters
Round 1. 30/20
Round 2. 40/30
Round 3. 50/35
Round 4. 60/40
Round 5. 70/50

Lördag
A) 3 set 2min rest between
3 front squat @ 2011 80% 1 rm
12-15/12-15 bulgarian split squat

B ) E3 m x 5 set 5 reps push-press 3 sec pause @top ( good form and no arching is allowed)
C) For time : tc: 7 min
30 pull-ups
30 wb
22 cal ab
30 deadlift 60/40

Söndag
2 x 16 min workouts
1. 16 min amrap
400 m row
400 m ski
75 double unders

2. E4m x 4
6-8/6-8 kb staggered stance deadlift
4-6 strict press b.n
3-4 high box jump