Dagens WOD

Programmering v 1

Måndag
A) Alt E90s x 10
Squat clean thrusters, 1 jerk
2-3 strict pull-ups + 5-10 sec 1 static hold in topp position
5-6 ring row from your Level + 5-10 sec, static hold in topp position

Tisdag Gott nytt år with the girls and Heros
6 min amrap x 6, Rest 2 min between

  • Helen : 200 m row, 12 kbs, 8 pull-ups
  • DT : 9 deadlift, 6 hpc, 3 jerk
  • Will Lindsay: 3 devils press 22.5/15, 8 alt db lunges, 16 air squat
  • Hollyman : 5 wb, 3 hspu, 1 power clean
  • Annie : 20 Double unders, 10 sit-ups
  • Mary : 3 hspu, 6 alt pistols / box step-up, 9 pull-ups

Torsdag
A ) E4m x 5
10-12 goodmornings
10-12 seal row with db

B ) for time
600 m row / ski
60 alt db snatch
600 m row / ski
60 burpee over db
600 m row / ski

Fredag Team Friday TC : 40 min
50 rounds you go 1 go
3 db/ kb burpee 2 x 24/20
5 sprawls to pull-ups /3 sprawls to c2b / 2 bmu
1 Power clean & jerk ( tung ) or 80-100/ 50-70

Lördag :
A ) 5x
8 bench press
10-12 push-ups

B ) 5x
8 strict pull-ups
10-12 biceps curl with 2 x db

C ) 12 min amrap
5 t2b
10 kbs
15 goblet squat

Söndag :
A ) 4 rounds
4-5 front squat
3/3 front rack lunges same weight
Rest 2 min

B ) emotm for 30 min
15-20/10-15 cal ski or row
10 bfb
40-60 Double unders