Dagens WOD

Programmering v 52

Vecka 52

Måndag
12 days of Christmas

1 bearcomplex 50/35 ( 1 power clean 1 front squat 1 push-press 1 back squat 1 push press b.n )
2 0 cal row/ski/ab
3 bmu/rmu/burpee-pull-ups
4 power snatch or power clean
5 c2b or pull-ups
6 burpee box jump
7 Thrusters
8 t2b
9 Kbs 32/24
10 hspu or Hr push-ups
11 D-ball gtos
12 alt db snatch

Onsdag :
A ) ohs
5 x 3 bygg till en tung 3:a
B ) E4m x 4
1. 20 m one arm Suitcase walk ( bygg så tungt som möjligt under 4 set )
2. 6-8 push press b.n
3. 4-6 strict pull-ups

C ) 500 m row. Tc: 12 min
Then 3 rft
10 kb/db Front rack squat
5 devils press med kb/db

Torsdag :
A) 5x 4-6 back squat @21X1 rest 2 min between
B) 4 min on 1 min off for 15 min
Pic one exercise : row,ski or bike
C) 4 min on 1 min off for 15 min
8 kb snatch 24/16
4 m one arm oh lunges with same kb
20 du
10 pull-ups
8 kb snatch
4 m one arm oh lunges
20 du
10 t2b

Fredag team Friday

4 rft
10 c2b
5 db/kb thrusters 2x 22.5/15 2x 24/16
3 rft
15 box jump
60 double unders or 12 cal ab
2 rft
30 heavy wb
10 cleans 80/60

Buy out : 60 m one arm db/kb oh walking lunges

Lördag:
A ) technique push-press/ push jerk
A1. Otmem 10 min
Even min 2 push press
Uneven min 2 push jerk

B ) 30 min
1 min shuttle-run
2/2 half tgu
1 min row
1-2 wall walk
1 min AB
6 kB front rack box step-up

Söndag
A ) otmem for 40 min
1. 15 m sled push ( go heavy )
2. Wb core and obliques exercise
3. 2-3 High box jump
4. 5-6 front squat @controlled
5. 5-6 burpee pull-ups