Dagens WOD

Programmering v 21

Måndag
A ) E2m x 5
6/6 seated DB press + 6-8 strict pull-ups

B ) 3 rounds
10 m dual kb oh walk Rest as needed between

C ) 7 min amrap x 3
Rest 3 min between

  1. 50 Double unders + 8-12 t2b
  2. 50/35 cal ab + RT : box step-up with dual kb carry anyhow
  3. 3 Dual devils press 3 dual db thrusters

Tisdag
A ) e90s x 10
1 hang power clean pause over knee
1 hang power clean
1 front squat

B ) 5 rounds emotm for 15 min

  1. Row for max cal / ab for max cal
  2. Burpee to target max reps
  3. Rest

Onsdag
A ) 4 rounds of
8-14 Wall face hs walk up to plate / feet on boxes
20 sec ring static support in top of dips
Rest 60-90 sec

B ) 3 rounds TC : 35 min
30/22 cal ab
30/22 cal ski
30/22 cal row
E3m

  1. 30 DU + 3 strict pull-ups / 1-2 bmu
  2. 5 bbjo + 10 wb

Torsdag
A ) 5 rounds
8/8 one arm db bench press
8 ring row ( utmanande ) ex tempo, feet on boxes

B ) 17 min amrap
6 slamball cleans ( heavy )
12 lunges with barbell oh / front rack
400 m run
12 burpee o bar
6 slamball squat bearhug

Fredag : Friday CrossFit fotboll total
10 min warm-up
10 min 1 RM power clean
3 min rest
10 min 1 RM back squat
3 min rest
10 min 1 RM bench press
3 min rest
10 min deadlift

Lördag
A ) 4 rounds of
8-10 hipthrusters
6-10 push-ups @eccentric ⬇️ explosive ⬆️
20 sec oh static hold dual kb

B ) 4 rounds TC: 35 min
50 double unders
500 m row or 1 k ab
400 m run

Söndag
A ) e90sec x 10
1 power snatch from over knee
1 power snatch from power position
1 ohs

B ) 10-9-8-7-6-5-4-3-2-1
Strict pull-ups
Between every set : 15-20 Banded pull apart

C ) 1 min on 30 sec off x 8 ( 4 of each )

  1. 10/8 cal ab + rt : wb
  2. 150/120 m row + rt : kbs 24/16