Dagens WOD

Programmering v 2

Måndag
A) 5 x 3-5 front squat ( tungt )

B ) alt emotm for 10 min
4-6 push-ups på tå och skalning sker på boxlådor eller 4-6 strict hspu eller deficit 2-4 shspu
8-10 gorilla row

C ) for time
400 m row or 1.2 k ab ( börjar man på rodd, slutar man på ab )
21-15-9
Slamball cleans
T2b
400 m row or 1.2 k ab

Tisdag
A )8 min Bygg till en tyngre clean & jerk
B ) team of 2
60 rounds you go i go
1 Clean & jerk 70-80/50-60
2 double db clean
3 devils press
4 box jump over

Onsdag
A ) Emotm for 15 min
1/1-2/2 half tgu
12 alt Kb Frontrack lunges
12-16 face to Wall shoulder taps

B ) 25 min amrap
300 m ski or row
30 m Sandbag carry
12 m sled pull ( stående överkroppen lutande 90 grader i höften och raka ben )
20 m suitcase carry ( 10 m hö 10 m vä )
30-40 sec flr

Torsdag
A ) snatch teknik touch n go

B )20 min amrap 50/35kg:
5 power clean
5 frontsquat
5 stoh
500 m row

Fredag Team Friday TC : 40 min
Team of 2

8 barbell bear complex 50/35
8 synk burpee over bar
8 gymnastic complex = 3 pull-ups, 2 t2b, 1 bmu (skalad version = 6 jumping) pull-ups 4 knee raises )
8 synk burpee over bar

6 barbell bear complex 60/40
8 synk burpee over bar
6 gymnastic complex
8 synk burpee over bar

4 barbell bear complex 70/50
8 synk burpee over bar
4 gymnastic complex
8 synk burpee over bar

2 barbell bear complex( find your max in complex )
8 synk burpee over bar
2 gymnastic complex
8 synk burpee over bar

Lördag
A ) 5x
8 goodmorning
12 slamball throws over high target

B ) 5x
10-12 seated kb/db press
8/8 landmine barbell row

C ) 12 min amrap
1 manmaker with kb or db
8 alt lunges with same kb/db
16 airsquat

Söndag
400 m ski/row/ 1.2 k ab
4 rounds of
7 slamball gtos
6 burpee box jump over
400 m ski/row / 1.2 ab
4 rounds of
7 thrusters 42.5/30
6 bfb
1.2 k ski/row/ 1.2 ab
4 rounds of
7 deadlift 2x kb deadlift 32/24
6 goblet squat 32/24