Dagens WOD

Programmering v 25

Måndag

A ) HSPU progression and technique

B ) 30 min amrap
6-8 slamball heavy lift up to boxes
400 m run
12 m seated rope pull / 2 rope climb
400 row
12 push-ups / hspu
Rest 2 min

Tisdag
A ) Alt emotm for 10 min

  1. 10-12 bench press
  2. 12 dual incline prone bench row

B ) 6 min amrap
1/1 tgu
20 m dual kb front rack carry

C ) 30 clean with a twist
Between every 5 rep
50 Double unders or 200 m Skierg
Barbell : 70/50 or sandbag 50-60/35-40

Onsdag
A ) E2m x 5
4-6 romanien deadlift @21X1 ( lite tyngre än förra veckan )

B ) in every 2 min x 8
300-400 m run
RT: WB
Rest 1 min between sets

Torsdag
A1.) 12 min built up a heavy for today ohs / front squat
A2. Emotm for 5 min
2-3 ohs / front squat @80% from A1.

B ) otmem for 20 min ”Death by…..”

4 rounds of 3 pull-ups 3 dual kb/db push-press 3 squats front rack
4 rounds of 4
4 rounds of 5
4 rounds of 6
etcetera

Midsommar mash-up
1 person row / ab
Goal : 10.000 m row or 20.000 m Bike

2 persons
Herr : vikt på kb 24 DB 22.5
Dam : vikt på kb 16 DB 15

100 synk kbs
100 synk one arm kB snatch
100 synk one arm front rack kB squat
100 synk one arm front rack lunges
100 synk one arm thrusters

Valfria byte hela workouten ut, när uppnått mål på rodd/ab är det fritt att hela laget byter i laget.

Söndag
A ) 6 rounds
1 pause back squat + 2 back squat
Rest 90 sec between

B ) 4 rounds of
10/10 one leg deadlift with kb
20-40 sec FLR / plank hold

C ) For Time:
100 Burpee box jump overs

*On 00: Row 30/20 cals
*On 05: Bike (ideally Assualt/Echo) 30/20 cals
*On 10: Run 400m