Dagens WOD

Programmering v 19

Måndag
A ) Technique Handstand / handstand push-ups

B ) 5 rounds
400 m run
22 wb
22 m DB one arm walking lunges 22.5/15
Rest 3 min

Tisdag
A ) e2m x 5

  1. 8-10 push-ups / ring push-ups ( använd vikt om du är stark nog )
  2. 6-8 spull-ups / feet ass pull-ups

B ) 5 rounds of 40 sec on 20 sec off ( samma vikt genom alla övningar )

  1. Dual kb/db burpee clean & press
  2. Dual kb/db row
  3. Dual kb/db floor press
  4. One arm kb/db hang snatch

C ) alt 30 sec on 30 sec off x 6

  1. V-ups
  2. Toe taps

Onsdag
A ) 5 rounds
12 hip thrusters
Rest 1-2 min

B ) For time: TC : 30 min
20 squat with dual kb/db
20 Abmat sit ups
20 pull ups
20 Box jump overs

Rest 2 minutes

For time:
30 dual db push-press
30 Abmat sit ups
30 pull ups
30 Cal ab

Rest 3 minutes

For time:
40 dual db lunges
40 Abmat sit ups
40 pull ups
40 Cal row

Torsdag
A ) Snatch pause @below the knee @knee @power position

B ) 5 x 3 snatch grip push-press b.n pause@ 2 sec @top

C ) 60 Slamball cleans ( 50-60/ 30-45 )
Emotm 5 burpee o Slamball/sandbag
TC : 10 min

Fredag : Friday smash-up TC: 40
Begin at 0:00
Amrap 12 minutes of:
• 1 round of ”Cindy
• 1 round of “DT

Begin at 20.00
8 rounds of
• 3 squat cleans 205/135
• 15 kettlebell swings 53/35
• 45 double-unders

Lördag
A ) 5 rounds bygg till ett tungt set.
3 back squat 3/3 reverse lunges

B ) E2m x 4
6/6 Banded db press
4/4 windmill

C ) 2 x 6 min rest 2 min

  1. 200 m run
    6 gtoh
    12 t2b
  2. 50 Double unders
    6 devils press
    12 wb

Söndag
A ) bygg till en tung 1:a split jerk

B ) emotm for 6 min
2-3 70% of A

C ) 35 min amrap ( utomhus )
400 m run
30 m sandbag bearhug walk
500 m row
30 m one arm farmers walk with kb