Dagens WOD

Programmering v 41

41.
Mån
A ) 15 min hspu technique and progression

B ) for time TC : 25 min
36 deadlift 70/50
36 lat burpees
400 m row
20/15 cal ab
18 deadlift
18 lat burpees
400 m row
20/15 cal ab
12 deadlift
12 lat burpees

Tisdag :
A ) 8 min to find 5 RM clean anyhow

B ) E2m x 6
12 alt frontrack lunges

C ) team of 2
4 round each you go i go
9/7 cal ab
7 boxjump over
5 devils press
7 t2b
9/7 cal ab

Onsdag :
A ) 10 min kipp technique

B ) 30 min otmem
Min 1. 3-4 kipp/ kipp pull-ups/ scaled up to 1-2 bmu
Min 2. 20-30 Face to Wall shoulder taps / scaled up to 5-7 m hs walk
Min 3. Max reps Double unders
Min 4. 30-40 sec FRL or scaled up to 2-3 plank hold to plate ( explosive push up to the plate )
Min 5. Rest

Torsdag : FBB
A ) 5 set av varje del
Drag:

  1. 6-8 strict pull-ups
    12-15 banded lats pull
    6/6 rotations kast mot vägg med medball

Press:

  1. 8-10 D-ball floor press
    10-12 push-ups to plate ( use 10-20 kg plate, explosive push up to plate )
  2. 12 min amrap
    20 m D-ball/ sandbag carry
    4/4 gtos D-ball
    20 m D-ball throws

Fredag : Team Friday TC : 40 min
Buy in : 200 double unders or 150 wb ( teamet väljer ett alt ! )
6 m hs walk ( both ) / scaled 20 m wheelbarrow ( 10 m each )
40 hspu /40 Hr push-ups
40 back squat 50/35 ( take from floor )
6 m hs walk / scaled 20 m wheelbarrow
40 pull-ups
30 back squat 70/50
6 m hs walk / 20 m wheelbarrow
40 t2b
20 back squat 80/60

Lördag :
A ) Snatch technique

B ) team of 2
75 wb
50 stoh 50/35
25 box jump over
75 wb
50 hang power clean
25 box jump over

Söndag : 2 x 20 min

  1. 20 amrap rodd
    500 m 24 s/m
    500 m 27-30 s/m
    500 m 30-34 s/m
    Rest 2 min
  2. 20 min
    6/6 windmill
    40-60 sec static flr
    20 m kb front rack walk
    12 russian twist with plate
    40-60 sec hs hold
    20 m reverse sled drag