Dagens WOD

Programmering v 45

Måndag :
A) 5 set x 4-6 reps frontsquat. 80-85+
b ) 3 rounds
8-10 kb push-press
6-8 strict pull-ups
C ) team of 2 you go i go
For time:
50 burpee D-ball gtos

Tisdag :
A ) 4 rounds
6/6 Bulgarien split squat
10-12 barbell row

B ) 1-2-3-4…….10
Clean & jerk. 60/42.5
(1 round Cindy between )

Onsdag :
A) 2 rounds
Double unders 5-10-15-20-25-20-15-10-5
1200 m row/ski
2000 m AB
Rest 5 min

Torsdag :
A ) hspu walk
B ) E3m x 8
Practise hs walk 30-40sec
5 clean
10 burpees

Fredag team Friday
A) otmem for 5 min front squat ( barbell taking from floor )
Min 1. 10 front squat 50/35
Min 2. 8 front squat 60/40
Min 3. 6 front squat 70/50
Min 4. 4 front squat 90/60
Min 5. Amrap fsq 90/60

Rest 5 min

B ) from Highway games
21-18-15
Burpee o D-ball
Db snatch 22.5/15
Buy out: 20 rmu/ bmu/ 40 c2b + 40 push-ups

Lördag

Dagens pass utgår pga. utbildning

Söndag:
3x 8 min rest 3 min between
1. Emotm for 10 min
Even min: 30 sec L-sit hold
Uneven min : 30 sec hollow to press-up to L-sit ( feet stays on floor )

2. 8 Heavy D-ball 40/25 to boxes 140/120
500 m row ( bygg ihop lådor med gummiband, 2 st 70 cm lådor på varann för herr och 2 st 60 cm för dam )
De står på varsin sida och kan då hålla emot lådan när den andre personen jobbar.

3. 2 rounds bear complex ( 1 round = 1 power clean 1 frontsquat 1 push-press to behind neck 1 back squat 1 push-press b.n
4x 15 m shuttle-run
10 push-ups