Dagens WOD

Programmering v 52

Box prog v.52.
Måndag
A) Alt E90s x 10

  1. 1 clean 1 hang clean 2 front squat
  2. 6-8/6-8 kb press

B ) team of 2 5 rounds
30 synk kbs
30 synk kb lunges ( front rack hold )
30 cal ab ( split as you like )

Tisdag God jul
Version A ) 12 days of Christmas
1 round ( 20 m ) bear crawl
2 slamball gtos
3 push-ups
4 burpee o box
5 goblet squat
6 alt db cleans / snatch
7 v-ups
8 Cal ab
9 ring row / pull-ups
10 wb
11 cal row
12 ( 0 ) SU

Version B )
1 power clean 80/60
2 bmu
3 hspu
4 slamball gtos 40/25
5 m hs walk
6 one arm db devils press 22.5/15
7 pull-ups
8 cal row
9 alt db snatch
10 burpee o box
11 kbs + goblet squat ( 1 kbs 1 goblet squat + 1 reps )
12 ( 0 ) Double unders

Torsdag
A ) 6 x 4-6 front squat @21X1
Rest 2 min mellan seten.

B ) alt Emotm for 12 min
12-16 seesaw press
4-6 eccentric pull-ups

C ) 12 min amrap
15/12 cal row Or bike
8 squat clean thrusters
8 burpee to target ( 10-15 cm )

Fredag
Taste of Swe3f serie spel team om 3

Test 1. Team om 3 TC :12 min
10 rundor
5 C2b 5 t2b 1 bmu
Två personer static hold marklyft stång 140 kg

Rest 7 min

Test 2. Team of 3 Tc : 15 min
Buy in : 100 wb hög target 9/6
3 rundor
10 db boxstep over 2x 22.5/15 ( 2 personer i synk )
Buy out : 100 wb hög target 9/6

Lördag
42 min otmem strong man and functional body building
12-15 good morning
10 slamball floorpress
12-15 barbell row
6-8 sandbag lift over rack 140/120 cm
45 sec banded triceps press
45 sec banded biceps curl

Söndag :
A ) 5 rounds
10-12/10-12 Bulgarian split squat
8/8 half kneeling bottom up kb press

B ) 3 round x 3 set min of :
15 sec for transition
1 min rest between every rounds
Set 1. 2 min row @hard repeatable
Set 2. 2 min ski @hard repeatable
Set 3. 2 min AB @hard repeatable