Dagens WOD

Programmering v 33

Måndag
A ) Back squat
1 x 10 @60
1 x 8 @65
1 x 8 @70
1 x 8 @75

B ) 90 sec on 90 sec off x 8
10/7 cal rodd
8 box jump over anyhow
rt: burpee to target

Tisdag
A ) E90s x 4
4 push-press + 3 sec static hold oh

B ) E90sec x 4
4-6 strict pull-ups / strict chest to bar + 3 sec static hold in top

C ) 5 rounds
400 m run
10 squat clean thrusters 50/35
Rest : 2 min

Onsdag
A ) alt 5 rounds of 20 sec on 40 sec off x 5
( styrka !! Så fega inte för mycket med vikten )

  1. Dual kb/ db snatch
  2. Dual kb/db thrusters
  3. Dual kb/db push-press
  4. Dual kb/db lunges front rack
  5. Dual kb/db squat front rack

B ) alt emotm x 15
Min 1. 45 sec ab
Min 2. 45 sec wb
Min 3. 7-10 t2b

Torsdag
A ) Back squat
6 x 2 @80 %
Rest 90 sec between

B ) For time
Min .00. TC :18 min
27-21-15
Burpee box jump over / step over
Ring row

Min 20.00. TC : 10 min
40 sit-ups
30 power snatch 35/20
40 V-ups
30 ohs 35/20

Fredag: Monster Mash in teams

4 rounds of split as you like
15 power cleans 70-80/50-60
90 double unders / 30 cal ab
15 push-jerk ( samma vikt som pc )
90 Double unders / 30 cal ab
( teamet väljer ett alt Double unders eller ab, likaså delar man på en skivstång )

Rest 3 min

For time :
6-5-4-3-2 bmu or 10-9-8-7-6 devils press ( teamet väljer ett alt så vi får plats )
400 m run between ( both run )

Lördag
A ) 5 rounds of
10-12 slamball floor press
2/2 TGU
Rest as needed

B ) 21-15-9
Assultbike
Ring dips / Diamond push-ups
Deadlift 80/60

Söndag
A ) 3 x 8 min amrap

  1. 10 Dual kbs + 20 m slamball front hold carry ( bollen högt upp mot hakan och front rack hold med armbågarna )
  2. Alt e15sec on 15 sec rest for 8 min
    jumping lunges and dual db deadlift
  3. Otmem x 8
    Ab + row + Skierg