Dagens WOD

Programmering v 50

V.50

Måndag:
A ) E3 m x 5 6-8 reps ohs @21X1
B ) 30 min amrap
3-5 strict pull-ups
15 cal row
15 m heavy sled push
15 cal ski
40-60 sec flr

Tisdag :
A ) for time no stress ( inkl i uppvärmningen )
3 rounds:
3/3 windmill
2/2 Weightliftning opener with kb or hantel

B ) E2m x 8
2 push press 1 jerk

C ) 12 min amrap
6 push-press
9 t2b
36 double-unders or 100 SU

Onsdag
A ) E3m x 5
6-8 deadlift @75-80% 1 RM
20-30 sec L-sit or Tuck-sit hang in rigg

B ) 12 min amrap
30 db snatch 22.5/15
15 burpee box jump over

1 Min to next transition

12 min amrap
20 db clean and jerk 22.5/15
24 cal row

Torsdag : lucia wod

Fredag : team friday
Team or individual
Individual :
30 rft
1 power clean 100/70
3 hspu
5 wb
Team :
30 rft
4 power clean 70/50
6 sto 70/50
10 wb

Lördag :
A ) 5x 6-8 reps front squat @medium Weight ( 60-65% )

B ) 50 strict pull-ups or 70 strict ring row
Every time you break do
1 heavy clean @70 %
10/8 cal ab

Söndag :
A ) 2 x 20 min rest 3 min between a1. And a2.
a1. For time : Row-bike-ski.
1.5 k row- 3 k bike – 1.5 k ski

a2. Amrap 20 min
1/1 tgu.
10 + 10 m heavy suitcase carry
30 sec hollow + 10 V-ups
30 m D-ball/sandbag carry
12-15 Banded sit-ups