Dagens WOD

Programmering v 38

Måndag :
A ) emotm x 15
Min 1. 5 power snatch
Min 2. 2 power snatch 1 ohs
Min 3. 1 snatch ( squat / power

B ) Team om 2 10 rounds ( 5 each ) TC :20
12/10 cal bike echo/ ab
12 deadlift 50/35
9 hang clean
6 stoh

• zon 4

Tisdag :
A ) 5 rounds Back Squat

  1. 10 @60 %
  2. 8 @65-70
  3. 8 @70-75
  4. 6 @75-80
  5. 4 @80-85

B ) 4 rounds
6/6 bulgarian split squat
12-15 barbell biceps curl
12-15 band french press

C ) 30 sec on 30 sec off x 12

  1. Thrusters 30/20
  2. Burpees • zon 4

Onsdag :
A ) otmem x 10
Min 1-5 4-6 push press
Min 6-10 2-3 push jerk

B ) E5m x 5
400 m run
16 alt db snatch
12 pull-ups
8 hspu / hr push ups

• Zon 4

Torsdag :
A ) alt E90s x 10

  1. 6-8 romanien deadlift
  2. 4-6 strict pull-ups + 10 sec static hold chin over bar

B ) emotm x 20
Min 1. 2-3 rope climb
Min 2. 12 m sledpush
Min 3. 30 m farmers carry
Min 4. 4-6 strict t2b / dragon flag leg lift / tuck lift

• zon 4

Fredag: TGIF team Friday Totalt : 40 min

Min 0-15
6 Rounds split as you like
20/15 Cal bike
20 Deadlifts 80/60

Min 17-28
8 Rounds you go i go
15 front squat dual db 22.5/15
15 push ups
3 bmu / 5 devils press

Min 30-40 10 min Amrap
10m Hsw / 5 Wall climb
5 Clean & jerk 80/60

• Zon 4

Lördag :
A ) 5 rounds
6-8 Bench press
12 Dual db Row
20 m slamball front rack carry

B ) 2 x 8 min amrap rest 2 min between

  1. 500 m row, 20 wb , 10 burpee o erg
  2. 50 Double unders, 20 box jump, 5/5 kb push press/jerk 24/20

• zon 4

Söndag :
2 x 16 min workout rest 3 min between

A ) E4m x 4
400 m run
RT up to min 3 : slamball cleans box step over

B ) 16 min amrap
300 m row
20 russian twist
200 m row
20 Heel taps
100 m row
5 manmaker with kb/db

• Zon 3+ 4