Dagens WOD

Programmering v 26

V.26.
Måndag :
A ) 8-10/8-10 bulgarian split squat
10-12 ring push-ups

B ) for time
100 cal ab/ 100 cal row
Even min : 3/3 db snatch
Odd min : 6 2x DB squat front rack

Tisdag :
A ) every 10 min for 30 min ( 3 sets )
4-6 mu / 6-8 c2b or australian pull-ups
20 deadlift 90/70
30 kbs 32/24
400 m run

B ) tabata core

Onsdag :
A ) E3m x 5
Front squat @80-85%

B ) E3m x 5
8 Kb press + 10 m oh walk ( left arm )
8 kb press + 10 m oh walk ( right arm )

C ) for time
100 double unders or 30 cal ab
Then: 5 rounds
6 D-ball gtos 40/25
10 t2b

Torsdag :

Min 0-10 max Weight knäböj

Min 11-15 max Weight 1 RM pull-ups or max reps push-ups

Rest 15-20 min

Min 20:
15 min amrap 
5/5 kb clean & jerk 24/16 
10 burpee box jump 60/50
20/15 cal ab or row 25/20

Fredag : team of 3
100 cal ab / 100 cal row
100 hps 50/35
*5 pull-ups ( all 3 )
400 m run ( all 3 )
150 sto
*5 push-ups ( all 3 )
800 m run ( all 3 )
200 front rack lunges
*5 burpees ( all 3 )
400 m row ( all 3 )
150 power cleans
*5 sit-ups ( all 3 )
100 cal ab / 100 cal row
100 ohs

  • 5 air squat ( all 3 )
  • every time you change athlete

Lördag
A ) E4m x 5
8 2 kb/db front rack hold box step over
10-12 barbell row

B ) E3m x 4
8-10/8-10 kb one leg deadlift
6-8 spull-ups

C ) amrap 7 min
Burpee shuttle-run
How : 1 burpee 10 m run 1 burpee 10 m run and so on.
If you can’t run do 7 min 1 burpee 6 Slamball 9/6

Söndag :

strongman and static strength 35 min amrap
6 D-ball / sandbag burpee o box
4/4 windmill
12 m sled pull 12 m sled push ( same sled )
2/2 TGU
20m + 20 m suit case walk ( utomhus )
2-3 tuck leaver / front leaver / eccentric australian pull-ups ( keep your lats activated)