Dagens WOD

Programmering v32

Måndag
A ) alt e90sec x 10

  1. 1 clean pull 1 power clean 2 front squat

B ) alt 6 x 3 min on 2 min rest

  1. 1 rounds dual db DT 17.5-15 / 10-12.5 + 4-6 strikt pull-ups
  2. 10/8 cal ab then : 20 DU + 6 dual kb box step over ( hold anyhow )

Tisdag
A ) kipp teqnicue

B ) alt 4 rounds of Rest 3 min between TC :30 min

  1. 7-6-5-4-3-2-1
    Power snatch and bfb
  2. 7-6-5-4-3-2-1
    C2b and bfb
    • om du inte gör c2b, byt till 10-9-8-7-6-5-4 ringrow, följ bfb schemat.

Onsdag
A ) emotm x 15

  1. 8-10 incline db press
  2. 8-10/8-10 Crockrow
  3. 10 m x 2 mixed grip kb carry ( one arm front rack / one arm oh )

B ) 1000 m run
800 m row or 1 k ab
40 heavy slamball cleans
100 m slamball carry

Torsdag
A ) E2m x 6
6-8 sumomarklyft
4-6 explosiv heavy russian kbs

B ) 40 sec on 20 sec rest
9-12-15-21-27
Ab for cal
Thrusters 30-35/20-25
Box jump

Friday Mash-up Hero ”Lupo” in team
1943 m row
100 wb
90 deadlift
80 hr push-ups
70 box jump
60 t2b
50 burpees
40 power cleans
30 push press
20 weighted step lunges
10 thrusters
1943 m row
• vikt 60/40

Lördag
A ) 5 set
1 power snatch 1 snatch balance 1 ohs

B ) 30 min amrap
12 m seated sled pull
1 min Skierg
20 m sled push
1 min ab
5 one arm suitcase deadlift + 10 m carry x 2 ( hö/vä )
20-30 sec static hang in rack / amsap tuckleaver

Söndag
A ) Emotm for 35 min functional bodybuilding

  1. 8-10 biceps curl
  2. 8-10 bench press
  3. 10-12 dual bent over hantel flyes
  4. 6-8 strict pull-ups
  5. Rest