Dagens WOD

Programmering v 17

V.17
Måndag
A ) E2m x 5
5 back squat @22X1

B ) for time:
50 db cleans 22.5/15
50 push-ups
50 cal row
200 du or 200 high su.
50 abmat sit-ups

Tisdag :
A ) Ring-dips progression
B ) buy in
20 ringdips
Then : 5 rounds
10 kb/db burpee box step over
15 pull-ups
20 cal row or 17 cal ab
Buy out :
20 ring dips

Onsdag :
A ) 12 min bygg till dagens tyngsta
3 RM hang clean

B ) e2m x 15

  1. 3-5 strict t2b + 8-10 V-ups
  2. 10 alt double kb lunges + 20 m front rack walk
  3. 4-6 press b.n + 8-10 eccentric goodmorning ( samma vikt som pressarna, gör dem exentriska för att få dem utmanande )

Torsdag :
A ) Technique snatch from floor

B ) 30 snatch ( no stress !! Efterpress och running snatch = 3 burpees

Fredag: Friday fun. TC : 40 min
100 cal row
10 rounds of machman 40/25
50 t2b
80 cal row
8 rounds of MM 50/35
40 pull-ups
60 cal row
6 rounds of MM 60/40
30 c2b
40 cal row
4 rounds of MM 70/50
20 bmu
20 cal row
2 rounds of 80/55
10 rope climb

Lördag
A ) 5 x 5 deadlift @21X1 ( vikt efter teknik )

B ) 30 min strongman and functional bodybuilding
1/1 tgu
20 m reverse sledpull
20 m front rack kb carry
20 m suitcase walk
20-40 sec static hollow hold in ring

Söndag
A) Aerobic pacing intervals 3x 10 min rest 3 min between
50 double unders or 150 SU
400 run or 500 m row/ski or 1.2 k ab
30 wb
20 kbs 32/24
10 hspu/ 7 ring push-ups
RT: burpee box jump over