Dagens WOD

Programmering v 28

Måndag :
A ) emotm x 10
1 power 1 hang power clean 2 front squat

B ) e4m x 5
20-24 wb
10 dual kb/db deadlift
12 kb/db snatch

• zon 4

Tisdag :
A ) emotm x 15

  1. 4-6 back squat @70-75 %
  2. 4/4 one leg box squat
  3. Rest

B ) alt emotm x 20

  1. 10-12 cal bike / 8-10 cal bike
  2. One round : 2 strict pull-ups 4 hspu/ hr push-ups 8 goblet squat • zon 4

Onsdag :
A1. ) 6 min bygg till en tung för dagen push press
A2. ) e30s x 10
3-5 80% of A1. Push press

B ) 10 min amrap for quality
8/8 Standing antirotation banded press
8/8 Bearcrawl static hold row
16-20 russian twist with plate

C ) 5 rounds TC: 15 min
5 target burpee
10 alt front rack lunges with dual db/kb
10 kbs ( lagom swingar )

Zon 4

Torsdag :
A ) Deadlift
1x 8 45%
1x 6 55 %
1x 5 65 %
1x 5 75 %
1x 5 80 %
3x 5 85 %
1x 8-12 70 %

B ) 20 min amrap
16/14 cal row / bike
8/8 db clean & jerk
7-10 t2b
20 m farmers carry dual kb

• zon 4

Fredag : TGIF Team of 2
For Time (with a Partner)
”Anna”
1 mile Run ( both )
90 Box Jump Overs (24/20 in)
80 Kettlebell Swings (24/16 kg)
70 Burpees
60 Wall Ball Shots (9/6 kg)
50 Plate Overhead Lunges (15/10 kg)
40 Toes-to-Bars
30 Kettlebell Snatches (24/16 kg)
20 Pull-Ups
1 mile Run ( both )

Repeat back up the ladder to the top.

Zon 4

Lördag :
A1. ) snatch teknik
A2. ) 3 rounds every 20 x 10
Rest 2 min between rounds

B ) Max aerobics intervalls 3 min 2 min off x 4
5-7 ub. Power cleans
5-7 lat burpees o bar
5-7 ub. Thrusters
5-7 lat burpees o bar
5-7 u.b push-press
RT: burpees

Weight : 40/30

• zon 4

Söndag :
A ) 2 x 8 min strength challenge
Press
min: 0 12
min: 3 8
min: 6 6
min: 8 4

B ) barbell row
min: 0 20-25
min: 3 15-20
min: 6 12
min: 8 6

C ) emotm x 12

  1. 10-12/8-10 cal row / bike
  2. 4-6 slamball cleans
  3. 40-45 sec slamball static bearhug hold • zon 3+