Dagens WOD

Programmering v 24

Måndag :
A ) 2 rounds of
emotm 6 min
Round 1. 1-2 power snatch
Round 2. 1-2 squat snatch / 1 power + 1 ohs

B ) 5 rounds
15/12 cal ab/row
8 Burpee clean box step-up
Rest 1 min

• zon 4

Tisdag :
A ) 4 rounds of
5 squat to parallell and up
5 squat from parallell to bottom
5 full squat
Weight : 40-50 % 1 RM

B ) 3 rounds of otmem x 6

  1. 45 sec row/ bike
  2. 8-10 hspu / Hspu from box/ banded hspu
  3. 6-10 pull-ups or 6-10 c2b

*rest 2 min between rounds ( 1 round = 6 min otm )

• zon 4

Onsdag :
A ) 5 rounds
8/8 Split stance landmine press
12-15 banded push down
4-6 strict pull-Ups
10-12 ring row

B ) 1 rounds of
7.5 m dual db/kb oh lunges
5 dual db/kb clean
7.5 m dual db/kb oh lunges
5 dual db/kb thrusters
Rest 1 min
X 5

• Zon 4

Torsdag :
A ) 5 rounds
5 deadlift @70-75%
3 High box jump
Rest 60-90 sec

B ) 2 rounds of 3 x 3 min amrap ( ingen vila mellan övningarna )

  1. 3 min of hang power cleans 42.5/30
  2. 3 min of wb
  3. 3 min of burpee box jump over
    Rest 2 min
    X 2 • zon 4

Fredag : TGIF TC : 40

10 min find a 1 RM power clean & push jerk
Rest 5 min

120 cal row/ ab

12 hang squat snatch 40/30
4 rounds 3 t2b 3 c2b
9 hang squat snatch
3 rounds 3 t2b 4 c2b
6 hand squat snatch
2 rounds 3 t2b 3 c2b

10 rounds in synk
5 one arm db thrusters
5 burpee o db

120 cal row/ ab

• zon 4

Lördag :
A ) 3 x 12 min workout
On min 00.00 : 10 min Row for meters
On min 12.00 : 5 rounds 5 target burpee 5/5 kb kb snatch 10 kbs 24/16 samma vikt till allt
On min 24.00 : 6 rounds 12 push press 30/25 9 box jump 6 jackknife
RT up to 36 min : shuttle run

• zon 4

Söndag :
A ) 4 rounds of rep schedule 5-4-3-2-1
Seated dual db press
Barbell row
Rest 2 min between round 1,2,3,4

B ) alt otmem x 6

  1. Amsap 40 sec static hang in rigg
  2. Amsap 40sec face to Wall static hold

C ) 12 rounds ( 6 of each )
200 m run
8 dual kb clean
30 Double unders / 50 single unders

  • zon 4