Dagens WOD

Programmering v 52

Programmering 52

Måndag :
A ) 4 rounds of e20s x 6 Vila 1 min mellan rundorna
1 clean anyhow ( behåll samma vikt under en runda, öka vikt mellan runda 2 och 3 )

B ) 18 min AMRAP
14/12 cal AB
6 dual DB/KB Burpee clean
10 box step-up with DB/KB

  • zon 4

Tisdag :
12 days of christmas
1 cluster
2 bmu / devils press
3 stoh
4 bfb
5 power snatch / DB snatch
6 pull-ups / ring row
7 power clean / slamball clean
8 t2b / knee raises
9 thrusters
10 hspu / push-ups
11 front squat / slamball squat
12(0) Double unders

  • vikt 40-50/30-35
  • zon 4+

Onsdag :
A ) e7m x 5
20 Hbbs 50-60 % 1 rm
20 strict press same 50-60 % 1 RM
20 strict pull-ups ( banded pull-ups/ ring row / australian pull-ups )

B ) make it 11
Slamball gtos
1-2-3-4….10
Box jump
10-9-8-7….1

  • zon 4

Söndag : Functional bodybuilding
A ) 5 rounds of
8-10 seal row
10-12 barbell biceps curl
20-30 sec static hang in rigg
Rest as needed between rounds

B ) 5 rounds of
10-12/10-12 landmine press
8-10 push-ups
30-40 sec flr
Rest as needed between rounds

( dela gruppen i två och byt station när alla är klara med sin ”del” )

  • zon 3