Dagens WOD

Programmering v 8

V.8
Måndag
A )E3m x 5
8 back squat @controlled tempo
3-4 strict pull-ups

B ) 400 m row
21-18-15-12-9
Deadlift 90/60 and wb
400 m row

Tisdag :
A ) alt E2m x 6
3 power cleans
5-7 m hs walk / 1-2 Wall walk

B ) 90 sec on 90 sec off x 10 ( 5 of each )

  1. 12/10 cal ab + 6 2x kb box step over
  2. 30 double unders + 4/4 one arm db thrusters

Onsdag :
A ) 5 set of 6-8 push-press
Bygg till mellan tung vikt över seten.

B ) 30 min
20 cal ab
20 cal row
20 cal ski
E5m : perform 7 t2b 5 pull-ups 3 c2b/ bmu

Torsdag :
A ) Clean & jerk
B ) 15.1 a och 15.2 b 15 min amrap
9 min amrap
15 t2b
10 deadlift
5 snatch
Then : establish
Min 9 till min 15
1 RM clean & jerk

Fredag: Friday team fun TC : 35 min
30 sto 60/40
5 synk goblet Cindy varv
30 cleans 60/40
5 synk goblet Cindy varv
30 ohs 60/40
5 synk goblet squat Cindy varv

  • 5 synk pull-ups, 10 synk goblet squat 24-32/ 16-24 , 15 synk push-ups

Lördag
A ) E3m x 4
8/8 bulgarian split squat
10-12 barbell row

B ) 30 min
30 sec on 30 sec off ( alternera mellan maskinerna )
Ab
Ski
Row

Söndag
3 x 10 min 1 min for transion

  1. 10 min row/ski for Meters
    Every 200 m do : 5 D-ball gtos
  2. 8-10 deadlift @medium Weight
    6-8 shspu or Hr push-ups
    Rest 2 min between rounds
  3. 3 windmill + 10 m kb bottom-up walk left
    3 windmill + 10 m kb bottom-up walk right
    20sec + 20 sec dynamic side plank