Dagens WOD

Programmering v 7

V.7
Måndag :
A )4 rounds rest as needed
10-12/10-12 bulgarian split squat
6-8/6-8 one arm half kneeling db press

B ) 30 min amrap
20 cal ski
20 cal ab
20 cal row
E5m perform : 5 pc 4 fsq 3 sto

Tisdag :
A ) alt Emotm for 10 min

  1. 5-8 shspu
  2. 5-8 spull-ups

B ) 90 sec on 90 sec off x 8 ( 5 of each )

  1. 5 devils press 5 burpee
  2. 30 double-unders 5 heavy wb

Onsdag :
A ) 5x 5 @2X11 reps frontsquat rest 2 min between

B )4 rounds of
8 2x db push-press
10 m mixed rack kb lunges ( one arm carry and one arm front rack )
12 pull-ups

Torsdag :
A ) Clean from floor
B ) emotm for 10 min
1 clean deadlift + 1 clean + 1 hang clean

C ) 13 min amrap
55 deadlift
55 wb
55 cal row
55 hspu / Hr push-ups

Fredag: Friday team fun TC : 35 min
A )
2 rft
100 du
40 ohs 50/35
100 du
40 t2b
100 du
40 db snatch 22.5/15
100 du
40 c2b / pull-ups / ring row

  • Every round starts with 1000 m row / 2 k ab

Lördag:
A ) 5 set x 10/10 one leg deadlift with kb
Rest 2 min between set

B ) 5 rounds
1 min burpee
1 min wallball
1 min row for cal
1 min rest

Söndag
3 x 10 min rest 2 min

  1. 8 bbj over
    20 m suitcase walk
    12 cal ab
  2. 5 2x kb ( 1 push-ups 1 clean 1 thrusters )
    20 m waiters walk 2x kb
    12 cal row
  3. 2/2 DB tgu
    10 russins twist
    10 alt one leg V-ups
    20 sec static hang