Dagens WOD

Programmering v 35

Måndag
A ) alt emotm x 10

  1. 1 clean deadlift
    1 clean deadlift high pull
  2. 2 power clean pause @catch

B ) Back squat
1 x 10 @65
1 x 8 @70
1 x 8 @75
2 x 6 @80

C ) for time TC : 14 min
800 run
60 cal row
30 KBS 32/24
20 burpee pull-ups

Tisdag
A ) 3 rounds
40 m KB farmers carry
7-6-5-4-3
Push-ups
Pull-ups / ring row
40 m KB farmers carry
Rest 2 min

B ) You go, I go TC : 20 min
10-12/ 7-9 cal AB
4-6 slamball cleans up to shoulder alt hö/vä ( heavy )

Onsdag
A ) e90sec x 5
5 push-press
15-20 banded pull apart

B ) 3 set TC : 30 min
1000 m row
20 t2b
5 devilspress 22.5/15
3 rope climb or 10 strict pull-ups
2 min Rest

Torsdag
A ) Back Squat
6 x 3 @80 %
Rest 90sec

B ) emotm for 24 min

  1. 10-15 box jump over
  2. Alt 12-14 goblet hold lunges
  3. 8-10 burpee Wall ball
  4. 12 alt dual DB push-press ( one arm front hold one arm push-press

Fredag mash-ups in teams
TC : 20 min per del.
Dela så 10 par börjar på varsin del. Blir mer plats i räcket.

20 rounds ( You go, I go )
5 dual DB deadlift
3 hspu
1 bmu / rmu or 4 strict pull-ups / 6 ring row

Rest 5 min
20 rounds ( You go, I go ). TC : 20 min TC
250/200 m row
5 thrusters 42.5/30

Lördag
A ) emotm for 15 min
Min 1-5. 2 power snatch
Min 6-10. 2 snatch/ ( något tyngre )
Min 11-15 1 snatch

B ) 30 min AMRAP
3 min AB/row/Skierg ( välj en maskin och använd under hela passet )
8 slamball kast över rigg ( välj en target där DU måste ta i )
8 dual KB swings

Söndag : 3 x 10 min rest 2 min
A ) 30 sec work 30 sec rest
Alt Bench press and Barbell row

B ) 30 sec work 30 sec rest
Alt dual KB snatch and KB box step-up

C ) emotm for 10 min
5-7 burpee pull-ups