Dagens WOD

Programmering v 22

Måndag
Murph memorial day

Version 1 and 2 ( med eller utan viktväst )
1 Mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Version 3.
1 mile run
20 rounds of Cindy
1 mile run

Version 4.
In team of 2
1 mile run ( both walk/jogg/run )
100 pull-ups
200 push-ups
300 squats
1 mile run ( both walk/jogg/run )

Tisdag
A ) emotm for 18 min

  1. 4 Bamboo press + 10 sec pause @top
  2. 12 dual db/kb chest supported row
  3. 12-15 V-ups

B ) emotm for 18 min

  1. 15 WB
  2. 20 bjo
  3. hang snatch below knee ( 5 reps each side )

Onsdag
A ) emotm for 10 min till för dagen tyngsta
1 power clean 2 front squat

B ) 4 x 5 min intervals rest 3 between
Flow 1.2.1.2

  1. 5 min amrap
    10 oh wl ( right arm )
    10 sit-ups
    10 oh wl ( left arm )
    10 push-ups
  2. 5 min otmem
    35 Double unders / 150 m Skierg
    rt of min : devilspress

Torsdag
A ) 5 rounds
3-4 back squat @21X1
2-3 plyojump on boxes
Rest 2 min

B ) 2 set of 2 rounds
15 deadlift ( lätta )
9 burpee pull-ups
10 m bearcrawl or 7.5 m hsw
Rest 2 min

Fredag : Friday Mash-ups

2 rounds
20 m sledpush sprint
15/12 slamball cleans ( medium weight )
Rest 3 min
27-21-15-9
Thrusters 40/30
Row or bike

Lördag
A ) snatch

B ) E4m x 5
18-21 cal ab / 12-15 cal ab/row
6 snatch
2 rc or 12 m sled pull
TC : 3 min each round 1 min rest
Directly into :
7 rc or 12 m x 3 sledpull
15 snatch
21 cal ab/row

Söndag
A ) emotm x 8
6-8 bench press

B ) emotm x 8
4 strict pull-ups + 4-6 ring row

C ) 25 min amrap
200 m run with odd objekt
20 m reverse sleddrag
50 m sandbag bearhug carry
200 m run b.w
50 m one arm kb farmers carry