Dagens WOD

Programmering v 16

V.16
Måndag
A ) E4m x 5
5 back squat @21X1 65-70 %
Accumulate max spull-ups in 1 min

B ) emotm for 15 min
Min 1. 1 Cindy round
Min 2. 6-8 DB cleans
Min 3. 20 double unders + 8-10 sit-ups

Tisdag :
A ) E3m x 5
8-10 romanien deadlift @21X1
6-8 sringdips or 6-8 push-ups @31X1

B ) for time TC : 20 min
10 front squat 50/35
20 c2b
30 push-press
40 kbs 32/24 lagom swing
50 cal row or 43 cal ab
40 kbs
30 push-press
20 c2b
10 front squat

Onsdag : Sprint intervals 90+ effort !!
A ) 3 rounds of
150 m row
150 m ski
Rest 2 min between every rounds
3 rounds
15/12 cal bike
8 burpees
Rest 2 min between every rounds
3 rounds
100 m row
100 m ski
10 cal ab
Rest 2 min rest between rounds

Torsdag :
A ) fortsättning tecnique för er som vill ha hjälp att få bort armdraget i snatch

C ) 10 min amrap shuttle-run
E40s : 3 burpees 6 push-ups 9 air squat

Fredag: Friday fun. TC : 40 min

Some fun from Battle of the beach
For time : 100 deadlift 110/80
Share anyhow. Cash in every time you break or switch both do synk 6 kbs 12 goblet squat 3 burpees ( varje team väljer en rx: killar 32/24 / damer 20/16
Tc: 20
Rest: 5 min
Then : smokey shoulder TC: 15 min
30 power cleans 60/40
40 hspu
50 t2b
40 sto
30 ohs