Dagens WOD

Programmering v 35

35.
Mån
A ) E3m x 5
4-6 strict press ( lite tyngre än förra veckan )
5/5 kb windmill

B ) 2 x 6 min rest 5

  1. 10 wb
    8 burpee box jump over
    6 ring dips or ring push-ups
  2. 200 m row
    15 kbs 24/16
    10 kb/db thrusters

Tisdag :
A ) E4m x 6
2-3 strict pull-ups @eccentric down and pause at top.
3 back squat @85 %

B 20 min amrap
200 m run
10 push-ups
5 hang power clean 60/40

Onsdag :
A ) e2m x 8
1 power snatch pause @ 2 sec below knee
1 snatch

B ) 4 rounds of
2 min assultbike
2 min row
2 min ski

Torsdag :
A ) 4 rounds of
6/6 bulgarian split squat front rack
10/10 db row pause at top
10 m x 2 one arm oh walk ( 10 m left 10 m right )
Rest as needed between exercise

B ) 14 min amrap
60 cal row
50 t2b / scaled toes over hip
40 wb
30 cleans 60/40
20 musle-ups / scaled c2b or pull-ups
( starta upp en grupp med rodd och kör sedan kongaline på resterande personer )

Fredag : team of 2 TC 40 min
3 rounds of Helen
Rest 3 min
21-15-9 Elisabeth
Rest 3 min
21-15-9 Fran
Rest 3 min
21-15-9 Diane
Rest 3 min
3 rounds of Nancy

Lördag :
A ) 12 min built a heavy complex of
2 hang clean 1 jerk

B ) emotm for 25 min

  1. 3-5 D-ball clean
  2. 2-4 hand over hand rope pull
  3. 8-10 goodmorning
  4. 12 seesaw kb press
  5. Rest

Söndag : 4x 8 min workouts team of 2
1 min rest for transition

  1. Both work in synk
    400 m run
    10 burpee
    20 kbs 24/16
    30 goblet squats
  2. 1 jobbar 1 vilar ( one round each )
    200 m ski
    3 devils press
  3. Both work in synk
    20 m skottkärra ( 10 m each ) or both do bearcrawl
    20 db one arm thrusters 22.5/15
    20 partner sit-ups
    20 one arm db snatch
  4. Split as you like
    600 m run
    30 deadlift 80/60
    30 box jump
    30 k2e