Dagens WOD

Programmering v 6

Måndag :
A ) E2M x 5
Bench press with Dual DB

B ) 3 rounds
20 sec strict pull-ups
40 sec rest
20 sec seated banded row
40 sec rest

C ) alt otmem x 12

  1. 10-14 burpee o DB
  2. 14-16 box step-ups with one DB • Zon 4

Tisdag :
A ) alt otmem x 16

  1. 1 box around / 1 wallwalk / 10m strict bear crawl
  2. 4-6 strict t2b / weighted V-ups / 8-10 weighted sit-ups
  3. During 30 sec Amsap static hold in topp position in ring
  4. Rest

B ) In 4 min rest 2 min between x 4
30 m walking lunges with dual front rack DB
rt : 3 slamball cleans 6 push-ups

• zon 4

Onsdag :
A ) 5 rounds
6-8 hipthrusters
8/8 RDL with dual DB

B ) for time
Buy in 30/25 cal bike / row
21-15-9
thrusters with dual KB/DB ( one KB i front rack hold under hela rörelse )
t2b
Buy out 30/25 cal bike / row

• zon 4

Torsdag :
A ) 12 min bygg till ett utmanande 6 RM i hang clean ( squat or power )

B ) 3 rounds
90 sec AMRAP
8 pull-ups / ring row
8 alt DB snatch
8 box Jump
Rest 30 sec
90 sec AMRAP
8 DB one arm oh step lunges
8 burpee o DB
24 Double unders
Rest 2 min

• zon 4 +

Fredag : TGIF Team of 2. TC :40
9-15-21-9-15-21
Burpee o bar
Ohs / front squat / back squat 40/30
Rest 5 min
4 rounds
30 KBS 32/24
30 t2b
30 cal AB/bike/row
Rest 5 min
3 rounds
50 wb
24 power cleans 70/50

• zon 4

Lördag :
A ) Front squat
emotm x 15
Min 1. 5 reps
Min 2. 3 reps
Min 3. 1 reps
( bygg under tiden till en mellan tung vikt )

B ) E8m x 3
500 m row
20 wb
15 KBS
10 power snatch / power clean
5/3 bmu / 5/3 strict pull-ups

Zon 4

Söndag : 3 x 10 min workout rest 3 min between
A ) otmem x 10

  1. 5 push-ups
  2. 5/5 seated press with KB/DB
  3. 15 sec each vä / hö static KB bottom up hold

B ) 10 min AMRAP for quality
10-12 barbell row
10-12 seated banded row
10-12 banded press down

C ) E2M x 5
10-12 cal bike
6 Slamball get ups bearhug hold

Zon 3-4