Dagens WOD

Programmering v 18

V.18
Måndag
A ) for 12 min bygg upp till 3 RM Back squat

B )30 min amrap
20 box jump over
12 D-ball gtos 30-40/ 15-25
40 DU
12 deadlift 80/60
30 cal ab
12 hpc 40/25

Tisdag :
A ) 5 set of
3/3 half tgu ( from floor to half seated )
8/8 Crockrow

B ) E4m x 5 rest 2 min between rounds
400 m run
Then rt: 5/5 db snatch 10 pull-ups

Onsdag :
A )
Min 0 : 40 burpee boxjump over
Flytta lådan var 5 reps
Min 10 : 30 t2b 30 cal ski/ row 30 t2b
Min 20 : 10 rounds 5 thrusters 50/35 30 DU

B ) 3 rounds
30 sec hollow hold
10 one leg v-ups
10/10 dynamic side plank
Rest 30 sec

Torsdag :
A ) push-jerk
Split-jerk

B ) E4m x 5
2 split jerk from rack
10 m kb oh carry left arm + 10 m kb oh carry right arm
6-8 strict pull-ups

Fredag: Friday fun. TC :
Clean Ladder in team
E90s x 6
12 60/40
10 70/45
8 80/ 50
6 90/ 55
4 100/65
2 105/ 70
Rest 3 min
16 rounds ( 8 rounds each )
150 m row
5 box jump
3 devils press @heavy ( 22.5/15 )
5 devils press @light (

Lördag
A ) 5 x 5-7 romanien deadlift @21X1

B ) 30 min otmem
Min 1. 50 m prowler push 70/50
Min 2. 4-6 D ball gtos
Min 3. 12 m hand over hand rope pull
Min 4. 30 sec flr
Min 5. Active rest ab

Söndag :
AMRAP (with a Partner) in 40 minutes
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Goblet squat
400 meter Run
50 Push-Ups
400 meter Run
Split work, run together