Dagens WOD

Programmering v 47

Vecka 47

Måndag :
A) 10 min otmem
Even min: 3 front squat
Uneven min: 6 back squat @ 50% 1 RM BS
B ) E4m x 4
8-10 goodmornings from rack
8-10 Z-press with kb
C ) 10 min amrap
Waiters walk with DB ( 15m left arm 15m right )
1-2 wall walk
200 m row/ 200 m Skierg

Tisdag :
A ) E2m x 5
5/5 alt lunges from rack ( built up to a heavy set )

B ) emotm 6 min
5 pull-ups
3 lat burpees o bar
3 clean & jerk. 50/35
Emotm 6 min
5 pull-ups
3 lat burpees over bar
2 clean & jerk. 65/45
Emotm 6 min
5 pull-ups
3 lat burpees o bar
1 clean & jerk. 80/55

Onsdag :
A) E4m x 4
6-8 deadlift @60-70%
6-8 ring dips

B ) emotm for 30 min
1. 20 sec AB ( go hard !! )
2. 10 ring row ( scaled up to feet on boxes )
3. 8 kb front rack box step-up
4. Strict hspu amrap / push-ups ( strikta ej åla sig upp utan höft och axel rör sig samtidigt !!
5. Rest

Torsdag :
A ) 250/200 cal Row or 175/150 cal AB
Every 3 min 3 power clean, 2 stoh, 1 thrusters

Fredag team Friday
Regionals 2013 i ett svep team om 3
1. 1000 m row
50 thrusters
30 pull-ups
2. 30 burpee ring/ bar musle-up or burpee to strict pull-ups
3. 100 wb
100 c2b
100 pistols
100 db snatches 22.5/15
4. 21-15-9 deadlift 140/100
Box jump 70/60
5. 100 DU
50 hspu
40 t2b
30 kb stoh 2x 16/12
30 m front rack kb walking lunges
6. 4 rft
3 rope climb
30 m sprint
6 squat clean 100/70
30 m sprint

Lördag :
A) Min 0 : 4 min AB
Min 7 : 4 min ski
Min 14 : 4 min row
Min 21 : 4 min 10 heavy wb 10 sprawls
Min 28 : 4 min 6 alt D-ball gtos 10 burpee box jump over

Söndag:
A) for 40 min team of 2 ( 2 min work 4 rounds )
Team of 2
2 min work : 15 sec each of Battle-rope
2 min work : 30 m each of heavy sandbag/ D-ball carry
2 min work : Amsap L-sit/ L-tuck on paralettes or boxes split as you like
2 min work: 100 m Skierg each
2 min work : power snatch/ power cleans snatch Weight 35-40/ 20-25 clean Weight 40-50/ 30-35 split as you like