Dagens WOD

Programmering v 43


  1. Mån
    A ) 5 set of
    10-12 seal row with kb/db
    10-12 straddle db press
    4/4 windmill

B ) 20.2
20 min amrap
4 db thrusters
6 t2b
24 du

Tisdag :
A ) E90s x 6
1 power snatch
1 hang power snatch

B ) Annie for time
50-40-30-20-10 double unders and sit-ups
Scaled DU : x 3
Buy in between every round.
Round 1. 50 cal ab or row
Round 2. 40 goblet squat 32/24
Round 3. 30 box jump
Round 4. 20 kb/db push press
Round 5. 10 devils press

Onsdag :
A ) E3m x 5
4-6 strict pull-ups
8-10 barbell row
1/1 tgu

B ) emotm for 24 min
Min 1. 3 power cleans 1 jerk
Min 2. Wall ball
Min 3. 2 pc 2 jerk
Min 4. Slam ball throws
Min 5. 1 pc 3 jerk
Min 6.

Torsdag : Leg and hip extension
A: 5 set av:
12-15 goodmorning
30-40 sec L-sit / tuck-sit static hold in rings

B: 5 set av:
10 m step front walking lunges
10-12 banded hamstrings curl ( liggande på en bänk )

C : 5 set of
16 step deathmarch
12 m reverse sledpull ( toe to heel )
8 heavy kbs

Fredag : Team Friday TC : 40 min
Team of 3
Split as you like
130 t2b
90 hang clean thrusters 40/30

Rest 5 min
6 varv ( 2 work in synk 1 rest )
15 alt hantel snatch ( synk i toppen )
15 box step over with db ( synk på vardera sida av lådan, DB over shoulder )

Lördag :
A ) 4 rounds of
8-10 strict press
Rest 30 sec
4-6 strict pull-ups + 12-15 banded pull-ups
Rest 1 min

B ) 10 deadlift 110/80 TC : 18 min
300 m row
15 pull-ups
10 deadlift
300 m row
10 c2b
10 deadlift
300 m row
5 burpee strict pull-ups / bmu

Söndag : 40 min strongman
5 heavy D ball / sandbag lift to high boxes 140/120
1 min ab
12 m sled drag
1 min ski
6/6 suitcase lift
1 min row
30 m heavy farmers carry