Dagens WOD

Programmering v 31

Måndag :
A ) E3m x 5
10-12 goodmorning
6/6 one leg deadlift

B ) 5 rounds of :
400 m run
12 power clean 40/30
9 t2b
6 barfacing burpee

TC : 20 min

• zon 4

Tisdag :
A ) Push press e90sec x 9

Round 1/4/ 7 5 reps
Round 2/ 5/8 3 reps
Round 3/6/9 1 rep
Built load over rounds

B ) 3 min workout 2 min rest x 4
22/16 cal row/ski/ bike
15 m one arm oh lunges
RT: amrap box jump

• zon 4

Onsdag :
A ) 5 rounds of 3-5 back squat

B ) alt 30 sec on 30 sec rest x 10 ( 5 of each )

  1. Jumping squat
  2. Jägarvila

C ) for time : TC : 20 min
20 alt db snatch
30 one arm db push press
40 wb
40 pull-ups
30 boxjump
20 one arm devils press

Zon 4

Torsdag :
A ) e3m x 5
3-5 squat clean thrusters
1-2 rope climb or 6-8/6-8 one arm ring row

B ) e3m x 5
20 m dual kb front rack carry
10/10 sidebent

C ) 12 min amrap in team
Pers 1. Row for cal
Pers 2. 4 slamball cleans 6 box step ups with medball 20-30 Double unders
( Byte mellan varje slutfört varv )

• zon 4

Fredag: TGIF team fredag

5 mini girls 5 min on 2 min rest between

  1. 4 min: CINDY 3 pull-ups, 6 push-ups, 9 air squat
  2. 4 min: ANNIE 10 sit-ups, 20 DU / 40 SU
  3. 4 min: FRAN 5 Thrusters, 5 pull-ups
  4. 4 min: Diane 5 deadlift 5 hspu / hr push-ups
  5. 4 min: KAREN wallball

Zon 4

Lördag :
A ) E4m x 6
7 dual db bench press
9 strict pull-ups
10 gorilla row

B ) alt E90s x 16

  1. 12-15 / 10-12 cal cardio machine
  2. 4 power snatch + 4 ohs or 4 power clean + 4 front squat
  3. 6-10 burpee box step over with one db
  4. Rest • zon 4

Söndag :
A ) clean
E90s x 8
4-6 hang power clean

B ) 3x 6 min amrap 2 min rest between
b1. row for cal every new min: 8-12 ub push-ups
b2. Bike for cal every new min: 6-8 kbs
b3. Skierg for cal every new min: 6-8 box jump

• Zon 4