Dagens WOD

Programmering v 6

V.6
Måndag :
A ) E4 m x 5
10-12 ring push-ups

  • 8-10 lunges to plate with 2 kb front rack
    B ) 20 min amrap
    20 cal row / 20 cal ab
    10 t2b
    5/5 db hang clean & jerk
    10 burpee o bar

Tisdag :
A ) E3m x 5
1 push-press
1 push-jerk/ split jerk
1 Wall walk or hs walk 5-7 m

B ) 90 sec on 90 sec off x 8 ( 4 of each )

  1. 10 kbs + 10 goblet squat
  2. 5 d-ball gtos + 4x 10 m shuttle-run

Onsdag :
A ) 5x 6-8 reps frontsquat rest 2 min between

B ) E3m x 4
6-8 strict pull-ups / 4-6 strict c2b
10/10 db row with pause @top

C ) Team of 2 12 min amrap
Pers 1. static plank hold
Pers 2. 3-6 strict t2b or strict k2e + 15 m strict bear crawl + 5 sprawls

Torsdag :
A ) Clean
B ) emotm for 10 min
2 hang clean + 1 push press

C ) 15 min amrap
3 bmu / 9 c2b / 12 pull-ups
8 power snatch 35/25
60 double-unders

Fredag: Friday team fun
A ) Heavy Whitten ish 5 rft TC :35 min
22 clean & jerk 60/40
22 box jump 70/60
400 m row or 1.2 k ab
22 burpee-pull-ups
22 heavy wallball 12/9

Lördag:
A ) 5 set x 8 romanien deadlift @31X1
Rest 3 min between

B ) 100 double-unders / 25 cal ab TC:20min
50 thrusters 42.5/30
100 double unders / 25 cal ab
50 pull-ups
100 double-unders / 25 cal ab
50 alt db snatch 22.5/15

Söndag :
4 x 8 min rest 2 min

  1. 200 m row
    6 devils press with D-ball
  2. Alt 30 sec on 30 sec off for 8 min
    First 30 sec Skierg
    Second 30 sec burpees
  3. 1 tgu + 3 windmill ( left side )
    1 tgu + 3 windmill ( right side )
    20/15 cal ab ( active rest )
  4. Alt emotm for 8 min
    1. 4-6 High box jump
    2. 15 m heavy farmers carry kb or suitcase