Dagens WOD

Programmering v 25

V.25
Måndag
A ) E2m x 6
Paused front squat @ 3211 65% 1 rm

B ) 4 set every 3 min
500 m row
Max devils press
Rest 3 min

Tisdag :
A ) 5 set of
1 snatch deadlift 1 power snatch 2 sec pause @reciving

B ) e3m x 3
10 push press

C ) for time
60 cal row / 50 cal AB
50 kbs 32/24
800 m run

Onsdag :
A ) emotm for 12 min

  1. 2-3 Beatswing keep your feet together!
  2. 30 sec practice Double Unders
  3. 5-10 m Hs walk

B ) 4 min on 2 min off
Jeremy
5 hang squat snatch ( hang power snatch )
10 bob
Then: 4 min on 2 min off
Ben
10 power cleans
20 pull-ups
Then : 4 min on 2 min off
Beau
15 box jump overs
30 wb

Torsdag :
A ) E3m x 5
8-10/8-10 One leg deadlift
6-8 spull-ups / Australian pull-ups

B ) 3 rft
30/20 cal AB
20 ohs 42.5/30
Rest 3 min

Fredag : team of 3

1.6 m run all togheter with one 16/12 kb

Then:
Pers 1. Run 200m
Pers 2. Work
Pers 3. Rest
5 rft
30 hpc
40 bob
30 thrusters

Round 1. 30/20
Round 2. 40/30
Round 3. 50/35
Round 4. 60/40
Round 5. 70/50

TC: 60 min

Lördag:

Vila

Söndag:
A ) 2 x 15 min rest 5 min between
1. E3m x 5
2 manmakers kb/db
10 m strict bearcrawl

2. 150 m row or 10 cal ab
10 D-ball squats
10 t2b / toes over hip / knee raises