Dagens WOD

Programmering v 30

30.
Mån
A ) E4m x 4
3-5 rep front squat squat @85+ 1 RM
10-12/10-12 kb row

B ) 3 rft
400 run
20 burpee o db
20 alt db snatch 22.5/15
20 db box step up

Tisdag :
A ) E3m x 4
10-12 alt lunges from rack
6-10 z press with DB

B ) 21-18-15-12-9-6-3 TC: 10
Row and Push-ups

Rest 5 min

 21-15-9                       TC: 10 

Ohs 40/30 and AB
( dela gruppen i två och byt sedan övningar )

Onsdag :
A ) 1 RM squat clean thrusters

B ) 30 min amrap
4 D-ball clean ( heavy )
30/20 cal bike
25 m prowler push medium Weight
400 m run
20 m walking lunges ( mixed grip, one oh one front rack )

Torsdag :
A ) 15 min Kipp technique

B ) 5 min 4x 10 shuttle-run 8 jumping Jacks 10 air squat

C ) Beep test ”Ben Bergeron”
Otmem to fail
7 thrusters 34/25
7 pull-ups
7 burpee

CF mby beep test
7 WB 9/6 to target for male/Female
7 ring row
7 burpees

Fredag team of 2 TC: 45 min
Buy in:
100 cal bike / row ( split as you like )
800 m run ( both )
Then 6 rounds of ( 1 round each )
10 one arm kb/db clean
10 m one arm oh lunges
10 one arm oh squat
10 m one arm oh lunges
Rest 4 min
Buy in :
100 cal bike / row ( rodde teamet första rundan så ska de cykla )
800 m run ( both )
Then :
50 t2b
40 hspu / Deficit push-ups from 10 kg plate
30 strict pull-ups / australian pull-ups
20 bmu/rmu

Lördag :
A ) E2m x 8
Alt 4-6 r front squat and 4-6 r back squat

B ) emotm for 20 min

  1. 5 burpee box jump over
  2. 1-2 Wall walk / 15 m bear crawl / 5-10 m hs walk
  3. 6 alt kb snatch

Söndag :
A ) start every 10 min 2 min rest between 1,2,3

  1. 2000 m row
  2. 15-12-9
    Power clean 50/35 and burpees
  3. 800 m run
    50 front squat from rack 60/40