Dagens WOD

Programmering v 28

28
Mån
A ) 12 min amrap
5 rep back squat @80+ 1 RM
10 m 2 kb front rack carry 24/16

B ) 3 rounds of
25/20 cal bike
12 db/kb box step over
12 t2b

Tisdag :
A ) E3m x 4
8-10 hip thrusters
8-10/8-10 kb row

B )30 min amrap
400 m run
10 Devils press
500 m row
75 Double unders or 30 burpees

Onsdag :
A ) emotm for 14 min
Min 1. 4-6 strict pull-ups/c2b
Min 2. 6-10 strict hspu or deficit push-ups ( vikt plattor under händerna )

B ) 4 min on 4 min off x 4 ( 2 of each )

  1. 8 Burpee – pull-ups
    16 wb
  2. 8 clean & jerk 60/40
    12 box jump

Torsdag :
A ) Built to a 1 RM power clean in 10 min

B ) Helen

Fredag team of 3 TC: 45 min
5 rft:
20 hpc 50/35
20 wb
20 pull-ups
20 hspu
20 alt db snatch
20 t2b

Pers 1. Work ( reps räknas endast när pers 3 är i en statisk position! )
Pers 2. Rest
Pers 3. Static exercise
Round 1. Plank
Round 2. Hang in rigg
Round 3. Weight plate oh 20/10
Round 4. Hollow hold
Round 5. Front rack hold 30/20

Lördag :
A ) 3 sets
10/10 one leg deadlift
Rest 90 sec
12 m + 12 m kb oh walk
Rest 90 sec
6-8 strict t2b or weighted v-ups
Rest 90 sec

B ) for time:
30 burpee box jump over
Rest 1 min
12 min amrap
5 c2b
10 Hr push-ups
15 db squats

Söndag :
A ) emotm for 30 min

  1. 5 thrusters + 5 burpees
  2. 10 alt db lunges + 20 double unders
  3. 4 D-ball gtos + 20 m sandbag/D-ball bearhug walk
  4. 12 m Reverse sled drag
  5. 3/3 half tgu ( från liggande till sittande )