Dagens WOD

Programmering v 14

V.14
Måndag
A )12 min bygg upp till 2 RM ohs from floor

B ) 25 min amrap
20 deadlift 80/60
20 cal ab
30 push-ups
100 double-unders or 100 höga SU

Tisdag :
A ) E4m x 5
10-12/10-12 lunges to plate
6-8 press b.n
6-8 ring row @32X1

B ) otmem for 25 min
Min. 1 shspu
Min.2 box jump
Min 3. Burpee-pull-ups
Min 4. Row for cal
Min 5. Rest

Onsdag :
40 min Aerob mixed with strongman
12 m hand over hand rope pull
4-6/4-6 Kb/DB clean & jerk goes heavy
400 m ski/ row
6 gtos D-ball + 20 m D-ball bearhug walk
6/6 one arm suitcase deadlift
1 k ab

Torsdag :
A ) tecnique front squat

B ) for time TC 20
20 devils press
30 burpees
1000 m row/ski or 2 k ab
30 box jump
20 KB thrusters

Fredag: Friday fun. TC : 35 min
For time :
50 box jump
30 hspu
10 pc 60/40
Rest 2 min
50 air squat
30 t2b
10 hsqcl 60/40
Rest 2 min
50 alt pistols or High box step-up
30 bmu or c2b
10 front squat 60/40
Rest 2 min
For time
20 bj
20 air squat
20 alt pistols or High box step-up
15 hspu
15 t2b
15 bmu / c2b
5 pc
5 sqcl
5 front squat

Lördag
STÄNGT

Söndag
3 x 10 min 2 min rest between

A ) 10 barbell skullcrush
10-12 ring push-ups
50 m one arms farmers walk
Rest 1 min

B ) 10 Min row for meters
E90sec : 10 V-ups + 10 russins twist

C ) 10 min amrap
30 m Sandbag bearhug
10 m strict bearcrawl
8-10 banded bamboo press