Dagens WOD

Programmering v 8

Måndag
A ) 5 rounds of
6-8 sumodeadlift ( medium-heavy )
Rest 1 min
6-8 sring-dips / dips om boxes / eccentric push-ups
Rest 1 min
1-2 rope climb / legless if you can
( kan man inte repklättring så blir det sleddrag )
Rest 1 min

B ) 8 min
1/1 one arm devilspress
2/2 one arm thrusters
3/3 lunges with same DB
12 air squat

Tisdag
A ) Bygg till 3 RM muscle/ power snatch or squat snatch

B ) 30 sec on 30 sec off ( 4 min per station sedan byte )
box jump
AB or Double unders
DB cleans ( 2 x DB )
Ski
Burpee to pull-ups or burpee to target

Onsdag
A ) 5 rounds of
4-6 Front squat @21X1

B ) you go i go 40 rft
3 heavy clean & jerk
5 pull-ups
21 Double unders or 5 burpee o bar

Torsdag
A ) e90sec x 12
4-6 strict hspu or 6-8 seated DB press
1-3 bmu or 2-4 strict weighted pull-ups or eccentric pull-ups
30-60 sec flr

B ) 5 rft
20/15 cal row or AB
10 t2b / knee raises
8 Ohs / thrusters 50/35

Team Friday TC 40 min : team of 2
6 Rounds ( you go i go )

21 Wallballs, 9/6
14 push-ups
7 Deadlifts, 120/90
Rest 3 min

27-21-15 reps for time of:
Hang Power Snatch, 50/35 (scaled hpc )
Pull-ups
Rest 3 min

8 Rounds for time of:
50 Double-unders or 20/15 cal AB
15 Burpees

Lördag : 40 min Strongman
5/5 suitcase lift
1 min ski
4/4 heavy KB snatch
50 m Sandbag carry
1 min bike
20 m reverse sled pull

Söndag
A ) emotm styrka for 28 min
5-7 strict pull-ups
5-7 back squat
5-7 seated DB press
5-7 KB romanien deadlift

B ) tabata mage
Hollow hold and one leg V-ups
Dynamic side plank ( hö/vä )