Dagens WOD

Programmering v 43

Måndag :
A ) 5 rounds
6-8 sumodeadlift
Rest 60 sec

B ) 18min amrap
2 rounds of
6 hang power clean 40/30
36 Double unders
12 Toes to bar

2 rounds of
6 Hang Power Snatch 40/30 / 12 alt db snatch
12 Box Jump Over
12 Pull-ups

• zon 4

Tisdag :
A ) alt emotm x 8

  1. 4-6 push press
  2. 6-8 bent over dual db row

B ) alt emotm x 8

  1. 4-6 eccentric push-ups on plate ( ta ev hjälp av knäna för att komma upp )
  2. 3-5 eccentric pull-ups

C ) alt 2 min on 30 sec rest x 6

  1. 4 one arm devils press
    6 burpees o db
  2. 3/3 one arm db thrusters
    8/6 cal bike • zon 4

Onsdag :
A ) Back squat
1 x 10 @65
1 x 8 @75
2 x 6 @80
1 x 4 @85

B ) emotm x 25

  1. 8/6 cal bike + 4-6 slamball gtos
  2. 8-10 dual db boxstep over
  3. 5 dual kb hang clean + 5 dual kb stoh
  4. 10-15 heavy wb
  5. Rest • Zon 4

Torsdag : TC :15 min
A ) 10-9-8-7-6-5-4-3-2-1
Bench press and skull crusher in rings

B ) 6 min amrap for quality
1/1 TGU
10/10 sidebent

C ) 5 rounds for time
6 Dual kb clean to front rack reverse lunges
10 push-ups
12 ring row

• zon 4

Fredag: TGIF team of 2

2 rounds
30 clean & jerk 60/40
20 burpees over the bar ( synk )
10/6 bmu / 10 devils press

Begin at 15.00
3 rounds:
400m row
20 toes to bar
10 back squats 60/40 ( take from floor )

Begin at 30.00
Amrap 10 min
• 20/15 cal bike
• 8 power snatch 60/40

• Zon 4

Lördag :
A ) otmem x 8
2 power clean
1 hang clean

B ) For time :
1000 m row
50 deadlift 80/60
30 m hsw / 9 wallclimb
800 m row
30 deadlift
20 m hsw / 6 wallclimb
400 m row
10 deadlift
10 m hsw / 3 wallclimb

TC :25 min

• zon 4

Söndag :
A ) E3m x 4
12 alt front rack lunges
10-12 cyklist squat

B ) E3m x 4
20 m dual kb Waiters walk ( hö/vä )
20 russian twist
30 sec static plank hold

C ) E3m x 4
6 heavy Slamball lift over rack
20 m slamball carry

2 min rest between A-B-C