Dagens WOD

Programmering v 37

37.
Mån
A ) 5 rounds
8-10 Goodmornings @medium Weight
8-10 Seated db press @21X1

B ) 5 rounds
10 alt one arm devils press
15 cal ab or 20 cal row
30 sit-ups

Tisdag :
A ) E4m x 5
1 power clean 1 fsq 1 jerk
3-4 strict c2b or 3-4 bmu

B )3 x 4 min rest 2 min between

  1. 100 double unders
    RT : burpee box jump
  2. 25/20 cal ab
    RT : alt db snatch
  3. 400 m run
    RT: 5 pull-ups 5 thrusters 35/25

Onsdag :
A )1 Snatch + 1 ohs
Emotm for 12 min
Start @ 50% lägg på vikt varje otm. Stanna på samma vikt om det inte känns bra.

B ) 30 min amrap
40 cal row or 800 m run
35 stoh 40/30
30 cal ab
25 power clean
20 cal row or 400 m run
15 ohs
10 cal ab
5 bmu or 10 c2b

Torsdag :
A ) E2m x 5 back squat
Set 1. 6 @65 %
Set 2. 4 @75 %
Set 3. 2 @ 85%
Set 4. 2 @90 %
Set 5. 4-6 @85%

B ) e8m x 4
600 m row or 1.5 k ab
10 burpee box jump
30 DU
15 push-ups

Fredag : Team Friday TC : 35 min
90 cal ab
50 t2b
25 thrusters 40/30
25 synk bfb
75 cal ab
40 c2b
20 thrusters
20 synk bfb
60 cal ab
30 bmu/rmu/ burpee-pull ups
15 thrusters
15 bfb

Lördag :
A ) E4m x 4
8-10/8-10 bulgarian split squat
10/10 db row pause @top

B ) emotm for 25 min

  1. 3/3 windmill
  2. 30-40 sec hs hold or flr
  3. 4-6 Bamboo press
  4. 4-6 strict t2b or weighted v-ups
  5. Rest

Söndag : 3 x 10 min strongman and aerob kombo rest 2 min between

  1. 5 heavy Sandbag lift to boxes + 200 m run
  2. 15 m reverse sled drag + 5/5 jumping lunges with 2x db + 200 m ski
  3. 10 D-ball squat (bearhug) + 30 m D-ball bearhug carry + 15 cal bike