Dagens WOD

Programmering v30

Måndag
A ) e90sec x 15

  1. 10-12 goodmorning
  2. 8/8 kb press
  3. 4-6 spull-ups @21X1

B ) 4 sets
300 m row
15 burpee to plate
10 Deadlift 80/50
5 stoh 80/50
3 min rest

Tisdag
A ) emotm x 10
1 pause @knee power clean
1 power clean

B ) 6 rounds
5 power clean 60-70/40-50
5 hspu / 6-8 push-ups
5 front squat
5 ring dips / 6-8 dips on boxes
Rest 1 min

Onsdag
A ) face to Wall / face to Wall shoulder taps

B ) emotm x 6
1-2 Wall walk / 12-14 face to Wall shoulder taps

C ) 60 sec work 30 sec rest, complete the workout.
25 bfb
40 wb
25 cal row
40 box jump
25 cal row
40 wb
25 bfb

Torsdag
A ) back squat
1 x 12 back squat ( 60 % or relativ lätta )
1 x 10 back squat ( 70 % or lite tyngre än förra setet.
3x 6 back squat ( 80% or samma vikt som innan men tempo @21X1 )

B ) Emotm x 20

  1. 6-8 dual db box step over
  2. 45 sec Skierg / Double unders
  3. 4-6 devils press
  4. 6-10 t2b + 10-15 sec Hollow hold / V-ups + 10-20 sec hollow hold
  5. Rest

Friday Mash-up
Min: 00.00
1000 m run

Min : 08.00
10 rounds
5 wb
3 hspu
1 power clean 102/70

Version 2.
10 rounds
10 wb
8 push-ups
4 power clean 60-70/40-50

Lördag
A ) 6 set
3-5 push-jerk @pause top 3 sec

B ) 4 set
3 strict kb press 3 kb push-press 3 windmill each arm

C ) 30 min amrap
20 m kast m slamball ( långt med höjd ) 30-40/15-25
200 m slamball walk/ jogg/ run
10 burpee and gtos ( 1 burpee 1 gtos = 1 rep )

Söndag
A ) snatch

B ) 4x 3 snatch deadlift high pull

C ) alt 3 min on 1 min off x 4 ( 2 of each )

  1. Cindy rounds
  2. Row for cal