Dagens WOD

Programmering v 45

Måndag
A ) 5 set Deadlift
6-8 @70-80%

B ) E2M x 5 ( använd samma skivstång till båda, byt ev vikt mellan övningarna )
6-8 floor press
8-10 barbell row

C ) for time
2 k bike / 1000 m row
15-12-9
Slamball cleans
Pull-ups

Tisdag
A ) e90sec x 10
1 power snatch
2 Ohs

B ) alt intervals 10x 60 sec on 60 sec off

  1. 4 thrusters 4 burpees 4 power snatch
  2. 8 wb 8 boxjump 8 push-ups

Onsdag
A ) praktisera Double unders

B ) 2 x 7 min AMRAP rest 5 min between

  1. 10 burpee to target 20 cal row 30 Double unders
  2. 15 m mixed grip walking lunges ( 1 KB front rack 1 KB oh ) + 8 dual KB cleans & press

Torsdag
A ) 5 rounds front squat
5 reps with 2 pause in bottom ( fokus upprätt hållning jobba med armbågarna uppåt )

B ) emotm x 9
Min 1. Max reps KBS ( russian swing ) 24/16
Min 2. Max reps on row / bike
Min 3. Max reps slamball squat
Rest 1 min
3 Rounds of total of reps on KBS, row/bike, slamball squat
TC : 20 min

Fredag : TGIF friday mash-up TC : 35 min
4 rounds
– 15 wb
– 15 power cleans 40/30

Rest 5 min

18-15-12-9-6-3
– Push-jerk 40/30
bfb

Lördag
A ) 5 rounds not for time
6-8 strict press
6-8 strict pull-ups
3/3 windmill

B ) for time
40 slamball squat
40 pull-ups
30 slamball gtos
30 t2b
20 slamball stoh ( hö/vä )
20 bmu

Söndag
A ) e75s x 5
1 power clean
1 hang power clean

B ) for time
Buy in : 400 m row
3 rounds of
– 15 KBS 32/24
– 15 box jump
Rest 3 min
Buy in : 1 k bike
3 rounds of
– 6/6 one arm hang clean & press
– 12 burpee o DB