Dagens WOD

Programmering v 26

Måndag
A ) E90sec x8 ( bygg under 8 set )
2 push-press 2 jerk

B ) 10-9-7–6-5-4-3-2-1
Strict pull-ups + push-ups

C ) 5 rounds
20/15 cal row / Skierg
15 wb
20 m kb heavy farmers carry

Tisdag
A )for 10 min bygg till en tung
1 muslesnatch 2 power snatch

B ) 2 min on 1 min off x 8
15/10 cal row / bike
12 dual db/ kb squats
RT: t2b or barmusle-up/ ringmusle-up

Onsdag
A ) Kipp technique

B ) 3 x 8 min amrap rest 2 between

  1. 200 m run, 6 slamball gtos, 12 sprawls
  2. 100 Double-unders rt: 15 wb, 10 box jump
  3. Alt Emotm for 8 min
    Even min: 3-4 Devils press
    Uneven min : 4-6 thrusters (use same db)

Torsdag
A ) 4 x 8-10 bench press ( lägg på lite mer vikt från förra veckan )
10-12 skivstångsrodd

B ) 5 set of
10 step oh lunges with barbell ( take from floor )
Rest 90 sec between

C ) alt 12 rounds of
20 sec on 40 sec rest

  1. Välj en cardiomachine
  2. Power cleans ( lätta )

Friday mash-up

Run 1.6 k
21 clean & jerk 70/47.5
Row 1 k
21 clean & jerk 70/47.5
2 k AB

Lördag
A ) 5 set of
2 front squat + 4 back squat @medium Weight
Rest 90 sec min between set

B ) 5 rft
12 bfb
12 t2b
12 alt front rack lunges 40/30

Söndag
A ) 5 rounds
5 push-press from rack
12 dual kb/db incline bench row

B ) emotm for 30 min

  1. 4-6 strict pull-ups + 10 sec static hold chin o bar / static hang
  2. 45 cal ab
  3. 4-6 strict Hspu or 4-6 push-ups @eccentric
  4. 45 sec Skierg
  5. 6-8 box step over with dual kb/db mixed grip ( one arm front rack one arm carry )
  6. Rest