Dagens WOD

Programmering v 39

Måndag :
A ) e30s x 20
– 1 Power clean start @50 %

B ) 10 min amrap for quality
– 5/5 bottom up kb press
– 10 m one arm kb oh carry ( vä )
– 3/3 windmill
– 10 m one arm kb oh carry ( hö )

C ) 21-18-15-12-9 TC : 15 min
– Heavy wb 12/9
– Row/ab for cal

• zon 4

Tisdag :
A1. ) teknik split Jerk

A2. ) otmem x 5
2-4 split jerk ( lägg på vikt under 5 set )

B ) 2 x 8 min 2 min rest between

  1. 2 rope climb and 6 ohs/ thrusters 50/35
  2. 6 hspu, 10 pistols / box step ups with one
    db22.5/15, 12 pull-ups • zon 4

Onsdag :
A ) Back squat
– 10 r @60 %
– 8 r @70 %
– 6 r @80 %
– 4 @85 %
– 4 @85 %

B ) 3-4 rounds TC : 25 min
– 200 m run
– 16 db hang snatch 22.5/15
– 32 air squat
– 16 db hang clean & jerk
– 200 m run
Rest 2 min between rounds

• Zon 4

Torsdag :
A ) alt E90s x 8

  1. 6-8 bench press
  2. 12-16 gorilla row

B ) 5 rounds
– 1 min row
– 1 min slamball cleans
– 1 min burpee box jump over
– 1 min dual db/ kb push press
– 1 min rest 💤

• zon 4

Fredag: TGIF team Friday 🥳 Totalt : 40 min

Min 0-12
12 min amrap you go i go
– 200 m run
– 5 power snatch 50/35 or 10 alt db snatch ( one round each )

Min 14-26
6 Rounds for time of:
– 75 Double-unders / 25 cal Skierg
– 10 Squat clean 60/40 or 10 slamball cleans

Min 28-40
For time :
21-18-15-12 reps for time of:
– Pull-ups
– Box Jumps
– Bike for Cal

• Zon 4

Lördag :
A ) e30s x 20
1 power snatch / 1 squat snatch

B ) 3 rounds
– 10 m heavy one arm kb carry
– 20 sec dynamic side plank ( left )
– 10 m heavy one arm kb carry
– 20 sec dynamic side plank ( right )

C ) 2 min work 30 sec rest x 7
– 12/10 cal row
RT up to 2 min : Thrusters 30/25

• zon 4

Söndag :
3 x 10 min amrap rest 3 min between

  1. 2-4-6-8-10 osv
    Deadlift 80/60 and seated dual kb/db press
    Scaled up to hspu
  2. 8 alt db snatch 30 Double unders / 60 SU
    10 bar facing burpees
  3. 14/12 cal row, 15 wb, 3-5 strict pull-ups / scaled up to 1-3 bmu/rmu


    • Zon 4