Dagens WOD

Programmering v 27

Måndag
A ) 6 set of
2 hang power clean + 1 squat clean ( bygg till en utmanande set )
Rest 60 sec between

B ) emotm for 16 min

  1. 6-8 kb push-press + 10 sec static oh hold
  2. 15/12 cal ab
  3. 14-16 russian twist
  4. Rest

Tisdag
A ) Styrke del / teknik Strict pull-ups

B ) 5 rounds
12 t2b
30 Double unders
12 push-ups / hspu
300 m row
Rest 2 min

Onsdag
A ) E4m x 5
8-10 slamball floor press
10/10 crockrow
10-30 sec static hold in rings

B ) for time
25 box jump
20 dual db deadlift 22.5/15 / kb 24/16
10 m dual db WL
20 dual thrusters
25 box jump

Torsdag
A ) E2m x 5
4-6 deadlift ( heavy )
4-6 shspu / 2-4 hspu feet or knee on boxes / 1-2 eccentric hspu

B ) for time
– Min 00:00
15-12-9
Row for cal and burpee o erg / ab for cal and burpee over parallettes
– Min 06:00
4 rounds
6 power cleans 50/35
10 pull-ups
– Min 12:00
400 m run
15 burpees
200 m run
12 burpee
100 m run
9 burpee
– Min 18:00
6 min Amrap
6 ohs / front squat / Slamball squat
6 t2b

Friday mash-up
The seven

Lördag
A ) emotm for 15 min
1 snatch
( samma vikt på varje 5 min otm del, bygg vikt var 5:e min om man vill och kan tekniskt )

B ) alt 30 sec on 30 sec off x 20

  1. Slamball gtos
  2. Skierg
  3. Dual DB box step over
  4. Row

Söndag
A ) 3 x 10 min rest 2 min between

  1. Emotm for 10 min
    Even min : 10-12 seated db press
    Uneven min : 8-10 ring row
  2. Emotm for 10 min
    Even min : 10-12 liggande triceps press
    Uneven min : 10-12 dual db biceps curl
  3. 10 min amrap
    10 kbs 32/24
    10 10 V-ups
    10 cal ab / row /Skierg

Dela gruppen i två på grupp 1 och 2.
Sedan gör alla del 3 tillsammans.