Dagens WOD

Programmering v 13

V.13
Måndag
A )E2m x 5
1 power snatch 1 hang power snatch 2 ohs

B ) 5-10-15-20-25-20-15-10-5
Row or ski for cal
Sit-ups
Between each round
10 pull-ups
20 air squat
40 double unders eller höga singel hopp

Tisdag :
A ) 5 set rest 1-2 min between sets
10-12/10-12 bulgarian split squat with 2x kb
3-4 push-press @medium Weight

B ) emotm for 15 min
Min. 1-5 3 power cleans 80/60
Min. 6-10 3 squat clean 70/55
scaled : 3 front squat
Min. 11-15 3 squat clean & jerk 60/50
scaled : 3 thrusters

Onsdag :
A ) E4m x 5
2x 10 m oh walk with 2 kb
2 kb box step-up 6/6

B ) in team of 2
100/70 cal ab or 120/90 cal row
150 wb
50 sandbag over barbell ( 140/120 cm )
45-60/40-45 kg

Torsdag :
A ) handstand practise

B ) 2 x 7 min amrap rest 4 min between

  1. 8 DB cleans
    2 rounds box around or 10 m hs walk
  2. 10 cal ab
    7 thrusters
    7 bfb

Fredag: Friday fun. TC : 35 min
For time :
100 double unders
90 wb
80 cal ab
70 kbs 24/16
60 burpees
50 t2b
40 push press 42.5/30
30 cleans
20 hspu
10 ohs
Turn 🔙 to 🔝

Lördag
A ) alternating E90s x 5 of each

  1. 5/5 windmill
  2. 10 goodmornings
  3. 2x 10 m bottom-up carry
  4. 8-10 hamstring curl and backextension feet on wb

B ) 20 min aerob and strongman
1 min ski
12 m rope pull
1 min ab
3-5/3-5 heavy db or kb stoh
1 min row
10 m x 2 suitcase walk

Söndag 2 styrke delar, dela gruppen i två och byt.
TC per del : 15 min
A/ 5 varv
6-8 romanien deadlift @31X1
10-12 b.n press press light weight from rack
Rest 90 sec between sets

B ) 10-9-8-7-6-5-4-3-2-1
Strict pull-ups
Push-ups

Om tid finns :
B ) 3 rounds rest 1 min between
30 sec hollow hold
10/10 dynamic side plank
10 V-ups
20 alt trunk rotation