Dagens WOD

Programmering v 42

Måndag :
A ) 4 rounds
– 4-6 push press
– 6-8 push ups
Rest 60 sec

B ) 4 rounds
– 4-6 strict pull-ups
– 8-10 barbell row
Rest 60 sec

C ) 12 min amrap in team
– Pers 1. Row for cal
– Pers 2. 8 thrusters, 10 bfb
Split as you like

  • goal = cal on row, rounds and reps. • zon 4

Tisdag :
A ) Back squat
– 1 x 10 @65 %
– 1 x 8 @70 %
– 1 x 8 @75 %
– 2x 6 @80 %

B ) emotm x 24

  1. 1 round Cindy ( 5 pull-ups 10 push ups 15 air squat )
  2. 12-15/ 8-12 cal ab / Echobike
  3. 1 round Macho Man ( 3 power clean 3 front squat 3 push jerk 60/40 )
  4. Rest • zon 4

Onsdag :
A ) 5 rounds
– 8-10 seated goodmorning
– 20 m mixed rack kb carry ( one arm oh + one arm front carry )
– 10 + 10 dynamic side plank hö/vä

B ) 2 rounds
– 50 Double unders
– 10 alt db snatch
– 10 box jump over
– 10 db squat
1 min rest
X 3

• Zon 4

Torsdag :
A ) E75s x 8
– 1 musle snatch
– 1 power snatch
– 1 ohs

B ) For time :
– 10 hspu / hr push ups
– 20 burpee
– 30 kbs
– 40 wb
– 500 m row
Rest 5 min
Then : 5 rounds
– 6/6 kb snatch
– 20 Double unders / laterala jämfota hopp över kb

• zon 4

Fredag: TGIF team Friday 🥳 TC : 40 min

20 Rounds for time of:
– 3 bmu/rmu Muscle-ups / burpee pull-ups
– 2 Box Jumps
– 1 Power Clean 70/50
Rest 3 min
30-20-10 reps for time of:
– Thrusters 40/30
– Cal Ab
Rest 3 min
– 50-35-20 T2b
– 12-10-8 wall climb

• Zon 4

Lördag :
A ) 5 rounds
– 10 seated filly press ( one arm static hold kb one arm db arnold press with )
– 10 ring row
– 8/8 side plank powell raise

B ) 3 min on 1 min off x 5
– 5 slamball cleans
– 10 m slamball carry
– 5 slamball squat
RT: row for cal

• zon 4

Söndag :
2 x 20 min workouts Rest 3 min

A ) 20 min amrap
– 20 cal row
– 20 burpees
– 20 cal bike
– 20 weighted knee raises

B ) 20 min otmem

  1. 8-12 Box jump
  2. 45 sec Double unders
  3. 2-3 manmaker ( 1 push ups 1/1 kb row 1 squat clean thrusters )
  4. 10 m + 10 m cross body carry