Dagens WOD

Programmering v 36

Måndag
A ) Back Squat
1x 10 65%
1 x 8 75 %
2x 6 80%
1x 4 85

B ) E4M x 6
200 m row / 10 cal bike
12 wb
6 slamball box step ups

Tisdag
A ) 4 x 8 reps of 1-2, rest as needed

  1. Strict press
  2. Strict pull-ups / ring row ( eccentric )

B ) 8 Rounds of
35 Double Unders or 80 Single Unders
5 Power Cleans 60/40
7 t2b
Rest 30 sec

Onsdag
A ) 5 Rounds
8-10 Good Mornings
16 Alt DB bent over row
20-30 sec flr or plank hold
Rest 2 min

B ) For Time :
1000 m row / 2000 m bike
60 m bearhug slamball carry
40 slamball gtos
30 hspu / push-ups
20 burpee box jump

Torsdag
A ) back squat CF mby
2x 2 @77 %
2x 2 @82 %
2x 2 @87 %

B ) emotm for 30 min

  1. 8-15 cal Skierg
  2. 5 dual KB/DB thrusters 5 pull-ups 5 burpee
  3. 8-15 cal row
  4. 5 dual KB/DB thrusters 5 pull-ups 5 burpee
  5. Rest

Fredag mash-ups in team of 2. TC : 35 min

21-15-9-9-15-21
Row for cals
Burpee over erg

Rest 3 min

10 rounds of
1 round of bearcomplex ( 1 power clean 1 front squat 1 push-press 1 backsquat 1 push-press b.n ) 60/40
15 pull-ups

Lördag
A ) 5 rounds of
5/5 DB strict press
10-12 ring row
20 m farmers carry

B ) 20 min AMRAP
Pers 1. AB
Pers 2. 20 m slamball throws forward + 6 slamball cleans + 6 burpee

Söndag
3 x 8 min rest 3 min
A ) 8 deadlift 80-90/60-70 8 burpee to target

B ) 80 Double unders or 400 m Skierg
Then rt : 20 air squat 20 sit-ups 20 one leg V-ups

C ) reverse sled drag
( pers 1. Drar släden baklänges 12 m Pers 2 plank hold pers 3. Vilar )

Dela gruppen i tredelar och rotera vid vila.
Blir man två vid sled pull så jobbar pers 1. och pers 2. Vilar