Dagens WOD

Programmering v 21

V.21
Måndag
A ) E4m x 4
4-6 back squat @80-85%
4-6 spull-ups

B ) 20 min amrap
400 m rodd
6 d-ball gtos
7.5 one arm db/kb oh lunges x 2
8-10 t2b

Tisdag :
A ) E3m x 6
1 squat clean thrusters
2 jerk

B )alt 4 min x 4 rest 4 min between

  1. 10-8-6-4-2-2-4-6-8-10
    Power cleans 50/35
    Bfb
  2. 2 bmu / 6 pull-ups
    5 m hs walk / 1 Wall walk
    30 du / 30 jumping Jacks

Onsdag :
A ) E3m x 6
1 power snatch
1 hang power
1 ohs

B ) emotm for 20 min
Min 1. 4-6 shspu / 2-3 eccentric hspu ( only 1 ab-mat )
Min 2. 6-8 t2b
Min 3. 40 sec Hs walk practise or 14-16 shoulder taps
Min 4. Rest

Torsdag :
A ) kipp

B ) 25 db box step over with 2x db
50 cal ski/row
800 m run
50 cal ab
25 db box step over with 2x db
Tc: 20

Fredag: Friday fun team of 2 TC : 35 min
150 cal ab
120 deadlift
100 cal ab
90 hpc
50 cal ab
60 stoh
30 burpee o bar
Weight: 70/47.5

Lördag
A ) 5 set
10/10 bulgarian split squat with db/ kb
10-12 barbell row
Rest 1-2 min

B ) 5 rounds
400 m row
400 m run
30/25 cal ab
Tc: 30

Söndag :
Team of 3
40 min row/ ski
Emotm :
Min .1 10 burpees
Min 2. 10 wb
Min 3. 10 box jump
Min 4. 10 push-ups
Min 5. 10 sandbag squats

Pers. 1 and 2 split work
Pers 3. Static front rack hold 20/15 kg barbell

Goal : row/ ski for meters