Dagens WOD

Programmering v 19

V.19
Måndag
A ) E4m x 5
8/8 highbar lunges @medium Weight
6-8 spull-ups
10 m one arm oh walk ( left arm )
10 m one arm oh walk ( right arm )

B ) Peters Triangle team of 3 Tc : 15 min
For time :
25/20 cal row
50/40 cal ski
100/80 cal ab
Then :
25/20 cal ab
50/40 cal ski
100/80 cal row

Tisdag :
A ) E2m x 6
Bygg till en tung macho man u.b
3 pc
3 fsq
3 stoh

B ) 2x 8 min

  1. 10 burpee box jump over 20 wb
  2. 200 m run 12 t2b 34 DU

Onsdag :
A ) E3m x 10
10 kbs
5/5 kb/db clean & press
2 kb/db manmaker 24-20/ 16-12

B ) static work
3 rounds
30 sec static hold in ring ( L-sit or tuck sit )
Rest 15 sec
30 sec face to Wall hold
Rest 15 sec
30 hang in rigg
15 sec rest

Torsdag :
A ) hspu

B ) 10 rft
5 wb
3 hspu
1 clean @heavy

Fredag: Friday fun team of 2
40 db cleans 40 pull-ups 22.5/15
30 db thrusters 30 pull-ups
20 db devilspress 20 bmu/c2b
TC : 12 min
Rest 5 min
60 cal row ( rodden får endast vara igång när kompisen hänger i riggen )
Then :
15-12-9
Squat clean thrusters 60/40
Synk burpee o bar
TC : 16 min

Lördag
A ) 5 x 5-7 frontsquat @21X1

B ) 30 min otmem
Min 1. 10 step lunges one arm oh with kb
Min 2. 10-20 sec tuck front leaver or frontlean back in rigg or pvc press down ( aktivera lats, långsamma reps under 20 sec )
Min 3. 8-10 Z press
Min 4. 8/8 gorilla row
Min 5. Active rest ab

Söndag : TC : 40 min
5 Rounds for Time
200 meter Run
15 Wall Balls 9/6
12 Kettlebell Swings 32/24
38 reps of ”X”
Round 1: Push-Ups
Round 2: Air Squats
Round 3: Pull-Ups
Round 4: Alternating Lunges
Round 5: Burpees