Dagens WOD

Programmering v 20

Måndag
A ) emotm for 15 min
Min 1-5: 5 power clean
Min 6-10: 3 squat clean / power + front squat
Min 11-15: 1 power, 1 squat clean, 1 jerk

B ) alt emotm for 12 min

  1. 12-14 face to Wall shoulder taps / plank shoulder taps
  2. 4 strict hspu / 1-3 eccentric hspu / utmanande push-ups

C ) alt 10 rounds of 30 sec on 30 sec off

  1. Burpee – box jump
  2. KB sumo deadlift

Tisdag
A ) emotm for 18 min

  1. 8 bench press
  2. 12-15 Banded seated row
  3. 6/6 kneeling plate wood shops

B ) emotm for 16 min

  1. AB for cal
  2. 5 deadlift 90/70 + 10 box jump
  3. 8-10 push-ups + 8-10 t2b
  4. Rest

Onsdag
A ) Kipping

B ) 4 rounds
10 slamball cleans
200 m run with plate anyhow 20/15
10 box step-up with 2x KB
Rest 2 min

Torsdag
A ) 5 rounds
10 sumodeadlift

B ) emotm for 30 min

  1. 45 sec AB
  2. 15-20 wb
  3. 50-75 Double unders
  4. 45 sec row
  5. 10-15 burpees

Fredag : Friday Mash-ups

AMRAP 7 minutes of:
5 Bar Muscle-ups / devils press
5 Deadlifts 120/90
Rest 4 min

5 Rounds for time of:
5 Clean & Jerks 50/35
1 Round of ”Cindy”
Rest 4 min

21-15-9 reps for time of:
Burpees
t2b

Lördag
A ) emotm x 8
5 power snatch tng

B ) E2M x 4
3-5 Ohs or back squat + push-press b.n

C ) 5 rounds
15 cal row
7 pull-ups
7 hspu / push-ups
7 dual KB snatch

Söndag
A ) Bygg till en tung 1:a back squat

B ) 5x 5 80-85% of A

C ) 2 x 7 min rest 3 min between

  1. 8 dual DB thrusters + 10 m one arm DB oh walk ( 5 m / 5 m ) + 200 m run
  2. 30 Double unders + 8 burpee box jump + 16 wb