Dagens WOD

Programmering v42


  1. Mån
    A ) 5 set of
    5 front squat @medium
    5 strict pull-ups
    10 seated db press

B ) for time TC : 20 min zone 4
50 cal row/ 45 cal bike
40 one db box step-ups 22.5/15
30 power cleans 40-60/30-40
20 thrusters ( same weight ☝🏽 )
10 burpee – pull-ups or scaled up to 10 bar musle-up

Tisdag :
A ) 8 min to find 3 RM ohs

B ) E2m x 5
10-12 romanien deadlift medium weight

C ) team of 2
50-40-30-20-10
Stoh 40/30
Synk burpee o bar

Onsdag :
A ) 10 min double unders practise

B ) 3 min on 60 sec off zone 4
Start every rounds :
50 double unders or 12 cal ski erg
15 kbs 24/16
10 goblet squat
Amrap rt : power snatches 35/25
Goal : reach 100 snatches
Scaled : power cleans 40/30

Torsdag : Ben styrka och explosivitet !!
A: 5 set av:
3-5 backsquat @ 10X1
4 jämfota hopp för höjd

B: 5 set av:
6/6 bulgarian split squat med hopp (främre foten lättar ca 1 cm)
4 seated box jumps (landa med raka-ish ben!)

D: 4 set av:
20 AbMat sit ups (No arms)
10/10 Plank hip rolls
15 Russian leg lifts

A och B körs med en partner – köra ett helt sätt av alla övningar medans partnern vilar, sedan vilar du när partners kör.

Fredag : Team Friday TC : 35 min
8 min to find a heavyiest 1 RM bear complex
Rest 5 min

100/80 cal row or ab ( one work one in deadhang )
Into :
21-15-9
Squat clean thrusters 75/50
Strict pull-ups
Buy out : 200 double unders

Scaled :
42-30-18
Thrusters 40/30
Australian pull-ups
Buy out : 400 single unders

Lördag :
A ) Otmem for 40 min
Min 1. 20 m sandbag carry
Min 2. 6-8 Parallette push-ups
Min 3. 12 m straddle seat sled pull
Min 4. 6-8 box step over with kb/db mixed grip
Min 5. 30 sec hs hold
Min 6. Rest

Söndag : Every 10 min for 40 min
First 10 min :
1000 m row
50 sandbag squats 40/25
30 t2b
Sec 10 min :
Amrap
10 m wl with D-ball ( hold anyhow )
10 cal ab
10 D-ball floor press
Third 10 min :
Alt emotm

  1. 4-6 spull-ups
  2. 2-3 medium clean
    Last 10 min :
    Alt 30 sec on 30 sec off
  3. Ab mat sit-ups
  4. Plank hip rolls
  5. Russian leg lift
  6. Russian twist
  7. Hollow hold