Dagens WOD

Programmering v 34


  1. Mån
    A ) E3m x 5
    4-6 strict press
    10 m x 2 one arm kb oh carry ( 10 m right 10 m left )

B ) 50 box step over with 2x kb/db anyhow
E90s 12/10 cal bike or row tills 50 box step over är slutfört.

Tisdag :
A ) back squat
Set 1. 3 @80-85%
Set 2. 2 @85-90%
Set 3. 1 @95%
Set 4. 3 @85-90%
Set 5. 2 @90-95%
Set 6. 1 @95%

B 3 rft
500 m row
5 manmakers with db/kb
8-10 strict hspu or Hr push-ups
12 t2b
15 burpees o db/kb

Onsdag :
A ) e2m x 8
1 power snatch from power position
1 snatch from below knee

B ) e4m x 6
10 push press 42.5/30
15 front squat
20 box jump over
25 double unders

Torsdag :
A ) 5 rounds of
4-6 romanien deadlift @31X1
2-4 strict ring to sternum pull-ups
6-8 sring dips or Diamond push-ups
Rest as needed between sets, no stress.

B ) 20 min amrap
7.5 m oh walking lunges 22.5/15
8 bfb
7.5 m oh WL
8 c2b

Fredag : team of 3 Tc : 40 min
1000 m run togheter
Then:
”The make up”
15 rounds ( 2 pers delar på ett varv 1 vilar )
5 squat cleans 70/45
10 pull-ups
200 m row or 0.6 k bike

Buy out : 75 Burpee D-ball gtos 60-40/ 30-15

Lördag :
A ) 60 double unders or 25 cal bike
30 db cleans
30 burpee box jump over
30 db alt snatch
60 double under or 25 cal bike
Rest 5 min
3 rounds of
400 m run
15 hang squat clean thrusters 42.5/30

B ) extra om tid finns
3 rounds of
30 sec hollow hold
30 sec russian twist
30 sec medball deadbug
1 min rest

Söndag : 2 workouts x 16 min ( grupp 1 på A och grupp 2 på B )
A ) E2m x 8
1 power clean 1 hang power clean 1 fsq

B ) E3m x 5
6/6 bulgarian split squat kb hold front rack
4-6 feet assisted pull-ups