Dagens WOD

Programmering v 44

44.
Mån
A ) E2m x 6
1 hang snatch 2 ohs

B ) 20 min
6 strict pull-ups / 4 strict c2b / 2 bmu
10 burpees
15 goblet squat 24/16

Tisdag :
A ) 5 set of
6-8 feet assisted pull-ups or strict pull-ups
6-8 push-ups @31X1 or 6-8 strict hspu
1/1 tgu
Rest 2-3 min

B ) e4m x 5
20-24 wb
9 hang clean
6 front squat
3 PJ

Onsdag :
A ) 5 set 6-8 deadlift 70-75% 1 RM

B ) fight Gone bad ish
5 rounds of
Min 1. Burpee box jump
Min 2. Ab for cal
Min 3. D-ball cleans
Min 4. Row for cal
Min 5. Double unders or ski for cal
Min 6. Rest

Torsdag : Never miss a leg day
A: 5 set av:
4-5 back squat @20X1
4 hopp över häck ( minimera tid mellan häckarna )

B: 5 set av:
6-8 lunge cluster ( front rack lunges hö/vä +1 thruster ) = 1 rep
20 sec ab sprint

C : 4 set of
10/10 box step-up ( kb front rack )
Endast ett ben på box och det andra i golvet.
20 alt jumping lunges

Fredag : Team Friday TC : 35 min
Hollyman mixed up Cindy
30 rounds
5 wb
3 hspu
1 power clean
3 rounds of Cindy

Lördag :
Alt e 90 x 24

  1. 6-8 strict t2b + 4-6 russian leg lift
  2. 1 Min burpee to target
  3. 4-6 bench press + 6-8 push-ups ( explosivt upp från golvet ! )
  4. 1 Min box jump over
  5. 12-15 goodmornings
  6. 1 Min Skierg

Söndag :
2x 15 min workout rest 5 min between
team of 2 ( pers 1 one round pers 2 do cal in bike )
20 m D-ball throws 6 gtos 30 Double unders.
400 m row
4 kb/db manmaker
6 kb box step-over