Dagens WOD

Programmering v 35

Måndag :
A ) e4m x 5
8-10 seated dual db press
8-10 barbell row
10-12 reverse flyes on incline bench

B ) 2 min on 2 min rest x 6
8/6 cal ab /row
8 t2b
8/6 cal ab / row
RT : alt db hang snatch 22.5/15

( dela gruppen i två, ena gruppen vilar och andra gruppen jobbar )

• zon 4

Tisdag :
A ) 5 rounds
5 deadlift @medium
8-10 push-ups on plate or 4-6 strict hspu

B ) 5 rounds
5 power cleans
6-8 ring dips / 15 banded triceps push down

C ) 21-18-15-12-9-6
Cal row / bike
Burpee over rower or paralettes

• zon 4

Onsdag :
A1. ) 3 rounds
10 front squat @55-60 % 1 RM
A2. ) 4 rounds of
8/8 lunges ( front foot on plate )
10-12 banded hamstring curl

B ) for time : TC: 16 min
800 m run
40 kbs 24/16
30 pull-ups
20 kb clean & jerk
100 m slamball bearhug carry ( heavy )

• Zon 4

Torsdag :
A ) alt emotm x 20

  1. 10 floor press dual db
  2. 1-2 rope climb or 6/6 one arm ring row
  3. 1-2 wall climb
  4. Rest

B ) 100 burpee box jump over
Emotm : 3 slamball squat cleans + 6 v-ups

TC : 20 min

• zon 4

Fredag: TGIF team Friday Totalt : 40 min

Buy in :
– 400 m run ( both )
Then :
– 3 rounds split as you like
– 100 Double unders
– 40 m walking lunges with dual front rack db/kb 22.5/15
Buy out :
– 400 m run ( both )
TC : 15 min

On min 20
10 rounds you go i go
– 8 c2b
– 5 hang power cleans 70/50
– 8 t2b
– 8 stoh

TC : 20 min

• Zon 4

Lördag :
A ) 5 rounds
5 ohs from rack ( jobba med teknik och / eller bygg till en lagom utmanande vikt )

B ) 5 min for quality
1/1 TGU
10/10 pallof press
12-15 back extension

C ) e2m x 10
30 Double unders
5 power snatch
7 box jump over

• zon 4

Söndag :
A ) alt emotm x 30

  1. 4-6 hspu / paralette push-ups
  2. 12-15 m sledpush
  3. 6-8 strict pull ups/ ring row
  4. 20 m slamball front rack carry ( boll i höjd med haka, armbågar framåt-uppåt )
  5. Rest

B ) 15 min row/ skierg or bike for meters
30 sec on 30 sec active rest

• Zon 4