Dagens WOD

Programmering v 25

Måndag :
A ) 5 rounds of
4 front squat @ 2 sec pause in bottom
Rest 60-90 sec

B ) tabata this

  1. Walking lunges with dual kb/db
  2. 10-12 glutebridge

C ) E2m x 8
2 power clean 60-80/40-60
6 burpee o bar
20-30 Double unders / 20 jämfota hopp över stången

• zon 4

Tisdag :
A ) emotm x 10
1 power snatch
1 hang snatch
1 ohs

B ) 6 rounds of
250 m row
8 pull-ups
8 thrusters
8 box jump
Rest 1 min

• zon 4

Onsdag :
A ) 5 rounds
6-8 bench press with db
6-8 ring dips / box dips

B ) 5 rounds
20 sec max strict pull-ups
40 sec banded biceps curl
Rest 60 sec

C ) alt 90 sec on 60 sec rest x 8 ( 4 av varje )

  1. 4 manmaker rt: row for cal
  2. 4 hspu / push-ups + 6 t2b rt: wb

Zon 4

Torsdag :
A ) alt otmem x 10

  1. 6-8/6-8 split stance one leg deadlift dual db/kb
  2. 10-12 reverse snowangels

B ) 2 workouts rest 3 min between ( dela gruppen i två och starta dem i vardera del )

  1. 4 rounds of
    200 m run
    10 dual db cleans
    5 devils press
  2. 4 rounds of
    10 cal echobike / 12 cal bike
    10 dual kb box step ups
    10 m bearcrawl / 5-7 m hsw • zon 4

Fredag : 🇸🇪 Midsommar challenge 🇸🇪

Buy in :
50 synk burpees ( alla )

  • row/ab 300 cal
  • Weight rx 22.5 db / 24 kb and 15 db/16 kb

50 kb/ db clean
50 synk kb/db lunges
50 kb/db thrusters
50 synk kb/db squat
50 kb/kb snatch
50m mixed grip farmer walk ( split between 2 pers )
50 one arm devils press

Söndag :
A ) 5 rounds
Romanien deadlift @21X1
Rest 60 sec

B ) 8 min amrap for quality
3-5/3-5 bottom up kb press
20-30 sec dual kb front rack hold
10-20 sec static hang in rigg

C ) 5 rounds
1 min row
1 min box jump
1 min thrusters 20/15
1 min rest

  • zon 4