Dagens WOD

Programmering v 3

Måndag
A) 5 x 4-6 Deadlift @21X1 mellan till tungt

B ) alt emotm for 10 min
8-10 bench press
8-10 seesaw row

C ) For time ( starta grupp 1 först och grupp 2 efter 5 min )
Jackie
1000 m row
50 thrusters 20/15
30 pull-ups

Tisdag
A ) 5 set
2 front squat + 2 push press

B ) 20 min amrap
300 m row or 20/15 cal ab
10 burpee box jump over

Onsdag
A ) E90s x 12

  1. 1 min Amsap hs hold ( face to Wall ) or practise hs free Holding
  2. 8-10 weighted V-ups or 4-8 strict t2b
  3. 12 m seated sledpull or 1-2 rope climb

B ) 3x 6 min amrap rest 2 min between

  1. 8-10 heavy wb 30 Double unders
  2. 12 alt db snatch 12 alt lunges 24 airsquat
  3. 10 push-ups or 5 hspu 10 kbs 32/24

Torsdag
A ) clean & jerk tng teknik

B ) E3m x 4
6/6 bulgarian splitsquat
8-10 ring row ( utmanande )

C ) Team of 2. You go i go 6 rounds each
12/10 cal ab 10 one arm thrusters ( one arm do db thrusters and one arm front holding a kb ) male kb 16 db 22.5 Female kb 12 db 15
TC: 15 min

Fredag Team Friday TC : 40 min
Team of 2
100 cal ab or 100 cal row ( börjar man på ab avslutar man med rodd och tvärtom )
3 rounds each totalt 6 rounds
4 hpc 60/40
3 pc
2 hsqcl
Share anyhow :
30 hspu
30 pull-ups
30 t2b
30 DB/ kb burpee box step up 2x 22.5-24/15-16
100 cal ab or row

Lördag
A ) bygg till en tung 3 RM front squat
B ) 3 x 6-8 reps 80% of A
C ) emotm for 20 min
8-12 cal bike
50-60 Double Unders eller höga singel hopp
10-12 slamball thrusters
10-12 gorilla row
20-40 sec flr

Söndag
A ) 2x 17 min amrap rest 4 min
8 heavy slamball/sandbag lift to high boxes
2x 10 m reverse sled drag
30-40 sec Battle rope
2x 10 m kB front rack carry

B ) 17 min amrap
30 cal ab
30 cal row
30 cal ski
30 burpees