Dagens WOD

Programmering v 38


  1. Mån
    A ) back squat
    Set 1. 5 @70-75%
    Set 2. 3 @80-85%
    Set 3. 1 @90-95%
    Set 4-8 87-90%
    Rest 90sec-2 min between

B ) 2 rounds of
400 m row
25 wb
Rest 1 min
1.2 k ab
20 burpees
Rest 1 min

Tisdag :
A ) 12 min amrap
1 squat clean thrusters 1 push jerk ( heavy )
4 strict hspu or ring push-ups

B ) otmem for 30 min
Min 1. 20 Face to Wall shoulder tap
Min 2. 20-30 sec static ring hold
Min 3. 3-4 rope pull-ups
Min 4. 6/6 windmill
Min 5. Rest

Onsdag :
A ) E2m x 5
1 Power snatch 1 snatch balance 1 ohs
Bygg till dagens tyngsta under 5 set

B ) 2 rounds of
100 double unders or 40 burpees
50 push-ups
40 t2b
30 kb/db stoh 2x 24/16
20 m front rack wl same 2 kb/db

Torsdag :
A ) E3m x 4
10-12 goodmorning
8-10 double kb row

B ) E3m x 4
10-12/10-12 bulgarian split squat
4-6 Weighted pull-ups / feet ass pull-ups

C ) for time
800 m run
Then : 21-15-9-6
Power cleans 40/30
Pull-ups

Fredag : Team Friday
A )10 rounds 200 m run each ( 5 each )
Rest 5 min
B ) 60/45 cal ab 50/35- 60/40
8 rounds of ( 1 round each )
5 deadlift
4 hpc
3 fsq
2 stoh
1 thrusters
60/45 cal row

Lördag :
A ) 3 set
8-10 strict press
Rest 15 sec
8-10 push press
Rest 30 sec
40 sec flr
Rest 2 min

B ) emotm for 20 min

  1. 12 m reverse sled drag
  2. 4 D-ball cleans
  3. 30 m sandbag carry
  4. 4-6 strict t2b or weighted v-ups
  5. Rest

Söndag : 3 x 8 min strenght and aerob kombo rest 3 min between

  1. 5 heavy sandbag gtos + 10 burpee o sandbag
  2. 15 m seated rope pull or 1-2 rope climb + 12/10 cal ab
  3. 2 round db DT + 2 round Cindy