Dagens WOD

Programmering v 4

V.4
Måndag
A ) E2m x 6
4-6 strict pull-ups/ 2-4 strict c2b/ 1-2 bmu

8-10 step double kb walking lunges
B ) 20 min
3/3 windmill
6x 10 m shuttle-run
10 alt one leg V-ups
150 m Skierg
10 russins twist with plate
20/15 cal ab

Tisdag :
A ) 2 rounds
A1. 4 min
4 power cleans 70/47.5
8 t2b
12 box jump
Rest 3 min
A2. 4 min
4 front squat
8 hspu/ push-ups
12 bfb
Rest 5 min

Onsdag :
A ) 4 set rest 2-3 min between
10/10 one leg deadlift
10 seated kb press @21X1
10/10 db row @21X1
B ) for time. TC : 20 min
50 cal ab or 75 cal row
Then 10 rft
5 devils press
5 box step over with 2 kb
30 double unders

Torsdag :
A ) Snatch
B ) emotm for 10 min
2 hang snatch ( 1 power position 1 from hang
C )Om tid finns In teams for 7 min
Row for meters

Fredag: Friday team fun Tc: 40 min
Team of 2
300 wb

  1. vid byte inom teamet
    20 cal ab/ 30 cal row
  2. Om wb hamnar på golvet
    15-12-9
    Kbs 32/24 och burpees

Lördag:
A ) 3x 15-20 reps back squat @75-100 of bw
Rest 3-4 min between
B ) E4m x 4
12-15 barbell row
8/8 Half kneeling bottom-up kb press
Amsap L-sit/ tuck-sit

C ) Rowing Helen. TC: 14 min
400 m row or 1.2 km ab
21 kbs 32/24
15 pull-ups

Söndag
Strongman sunday

30 min workout
30 m one arm suitcase carry
10 D-ball lift up to boxes 140/120 cm
Active rest : 1 min row
15 m prowler push
30 m Sandbag carry
Active rest : 1 min ab
1/1 heavy tgu
15 strict bearcrawl
Active rest : 1 min ski