Dagens WOD

Programmering v 29

Måndag
A1. ) emotm for 5 min
1 power clean + 2 push-press

A2. ) Emotm for 5 min
1 power clean + 2 split jerk @pause i catch

B ) 5 x 8-10 ring row + 5/5 bottom up kb press

C ) Helen

Tisdag
A ) 3 x 8-10 back squat runt 60-70 %
2 x 4-6 back squat runt 70-80 %
Vila mellan 60-90 sec mellan set

B ) 20 m walking lunges mixed grip ( 1 kb front hold/ 1 kb hang )
20 burpee o box
20 push-ups / hspu
20 cal ab/ row
100 Double unders / 600 m Skierg
20 cal ab/ row
20 push-ups / hspu
20 burpee o box
20 m wl mixed grip
TC: 20 min

Onsdag
A ) alt emotm for 16 min

  1. 8-10 Seated dual db press
  2. Alt 16 gorilla row
  3. 10-30 sec FLR or plank hold on paralette
  4. 3/3 windmill

B ) 6 rounds
400 m run
10 deadlift 100/80
Rest 2 min

Torsdag
A ) snatch

B ) Emotm x 24

  1. 45 sec ab for cal
  2. 4 hang clean 3 front squat 2 stoh
  3. Rest

Friday Mash-up
For time
50 thrusters 50/35
Emotm : 5 burpee
TC :10 min
Rest 4 min
50 clean 70/50
Emotm : 5 burpee
TC :10 min
Rest 4 min

Lördag : 35 min amrap
1 min row
25 m reverse sled pull ( använd utomhus slädarna )
50 m farmers carry heavy
1 min Skierg
6 heavy slamball/sandbag lift over target ( häng en skivstång i riggen som target )
45 sec Battlerope

Söndag :
A ) 5 rounds
4-6 bench press
12-15 hantel flyes
Rest 60 sec

B ) 3 rounds
10-12 banded biceps curl
10-12 Eagle rows
Rest 60 sec

C ) e5m x 5 ( minst 1 min vila )
400 m row / 1 k ab
6-8 strict pull-ups / 6-10 ring row
8-10 dual front rack squat 22.5/15 or 10-12 ohs 50/35