Dagens WOD

Programmering v28

Måndag
A ) 6 set of squat ( medium heavy and same weight )
2 front + 4 back ( from front to back in squat rack )

B ) E2m x 5
6-8 ring dips + 10 sec hold in top/ Diamond push-ups + 10 sec plank hold shoulder taps

C ) 3 min on 2 min rest x 4
15/10 cal row/ bike
6 dual db deadlift / kb
6 dual db squat / kb ( front rack )
12 dual alt lunges / kb ( hang )
RT : burpee

Tisdag
A ) 5 rounds
4-5 pause split jerk or pause 2sec in ”catch” / 4/5 push press pause @top 2 sec
Rest 60-90 sec

B ) E2.30 m x 10
15-20/8-12 cal ab
10 burpee box jump over
( 60 sec each round and rt rest )

Onsdag
A ) otmem x 10
2 power snatch + 1 ohs pause 2 sec on bottom pos

B ) emotm x 20
Min 1. 3-6 strict pull-ups / 1-2 RC
Min 2. 50-60 Double unders / 45 sec Skierg
Min 3. 6-8 t2b / 12-15 viktade Abmat sit-ups
Min 4. 10-12 dual kb snatch

Torsdag
A ) kipp teqnicue
Pull-ups
C2b
T2b

B ) 4 rounds of
400 m run
15 thrusters 40/30 or 8/8 one arm thrusters
500 m row
15 power snatch 40/30 or 20 alt db snatch
Rest 2 min

Friday memorial

”Robin” ❤️

90 cal row
04 rope climbs
19 Snatch (40/30 kg)
30 T2b
40 WB (9/6 kg)
50 pullups
40 WB
30 T2B
19 Snatch
04 rope climbs
90 cal row

Lördag
A ) 5 rounds
30 sec
Bench press
30 sec rest
30 sec Heavy kbs ( bröst höjd )
30 sec rest

B ) alt otmem for 10 min

  1. 8-10 ring row
  2. 8-10 push-ups / 4-6 shspu

C ) for time ( TC 20 min )
120 wb
80 cal row
40 ring/ bar musle-up / burpee-pull-ups

Söndag
A ) 5 rounds of
2 romanien deadlift eccentric + 3 deadlift

B ) 2 rounds
1000 m run
50 alt db snatch
40 alt one arm db step lunges
15/15 db push-press
20 db squat
Rest 3 min