Dagens WOD

Programmering v 10

V.10
Måndag
A )E3m x 5
1 clean + 1 front squat + jerk
5 m hswalk or 16-20 hs shoulder taps or 2 Wall walk

B ) 20 Min amrap
15 cal ab
10 box jump over
8 double kb or db cleans 2x 24/16 2 x 22.5/15

Tisdag :
A ) 5 varv
10-12 barbell row
10-12 ring push-ups
Rest 2 min

B ) team of 2
21-15-9 gtoh, thrusters 42.5/30
Between rounds 10 synk bfb

Onsdag :
A ) 5 set to built up a 3 RM front squat

B ) 2x 8 min amrap rest 5 min between

  1. 10 heavy wb + 6 burpee o box
  2. 12 pull-ups 48 air squat

Torsdag :
A ) technique deadlift

B ) 4 set of
10 deadlift moderate Weight
Amsap FLR
Rest 1 min

C ) tabata shuttle-run

Fredag: Friday fun. TC : 35 min
1000 m row or 2 k ab ( 200 m each )
75 wb
50 burpees synk
Rest 3 min
50 kbs 32/24
40 synk goblet squat 32/24 ( synk in bottom and top )
30 synk one arm kb/db hang clean & press ( synk in top )
Rest 3 min
4 rft
15 hspu or 30 Hr push-ups
15 hang clean 70/45

Lördag
A ) E2m x 5
3-4 medium to heavy back squat
1-2 rope climb or 6/6 one arm ring row ( strict )

B ) emotm x 25 min
b1. 3-4 High box-jump
b2. 3-4 musle snatch
b3. 30 sec ab for cal
b4. 5-6 kb front rack box step over
b5. rest

Söndag
A/ 3x 9 min workouts block
a1.min 00-09.00
200 m row
10 deadlift 80/60

a2. start min 12. (within 9 min)
5 rounds
5 target burpee
5/5 kb front hold lunges
10 rkbs

a3. Start min 24-33
6 gtos sandbag
6 sandbag squat
4x 10 m shuttle-run