Dagens WOD

Programmering v 44

Måndag :
A ) E90s x 8
Bygg till en tung för dagen power snatch
Eller 2-3 hang power snatch

B ) 16 min amrap
20/15 cal row/ab
3 rounds
5 pullups
5/5 db push press
15 db front rack squat

• zon 4

Tisdag :
A ) alt emotm x 10

  1. 6-8 romanien deadlift
  2. 4-6 strict hspu / 1-2 eccentric hspu

B ) 4 rounds
5/5 db press
8-10 barbell row
8 poliquin raises

C ) emotm x 10
6-8 front squat
6-8 burpees 2 target

• zon 4

Onsdag :
A ) otmem x 12

  1. 3/3 windmill
  2. 20-40 sec FLR
  3. 20 m dual kb front rack carry

B ) 3 x 6 min workout 4 min rest between

  1. 20 alt db snatch 20 box jump RT : row/ bikeErg for meters
  • välj en maskin som du har hela passet, goal är så många meter som möjligt • Zon 4

Torsdag :
A ) Backs squat
1 x 8 @70
1 x 8 @75
1 x 8 @80
2x 4 @85

B ) E4m x 6
12/10 cal ab
10 db box step over
4/4 db clean
6 t2b

• zon 4

Fredag: 🥳 TGIF team of 2. TC :40

4 Rounds for time of:
15 Thrusters 40/30
15 box jump over
5/3 BMU / 10/8 pull-ups

For time:
2 rounds
800m row
40/30 Cal ab or echobike

For time:
40 Deadlifts 50-60/35-40
30 Hang Power Cleans
20 ohs
10 burpee pull-ups
20 ohs
30 hang power cleans
40 deadlift

  • rest 3 min between workouts

• Zon 4

Lördag :
A ) e75s x 5
5 bench press medium tungt
8-10 seated dual db press

B ) e75s x 5
10 gorilla row
15-20 seated banded row

C ) 5 rounds
8-10 cal row
4/4 mixed grip one arm thrusters ( en kb i frontrack och en db till one arm thrusters )
2-3 rope climb / 12 m seated rope pull or 6-8/6-8 one arm ring row

• zon 4

Söndag : 2 x 20 min workouts 4 min rest between
A ) emotm x 20

  1. 10-12 lateral raises
  2. 8-10 dual db skullcruhser
  3. 15-20 V-ups
  4. 15-20 banded biceps curl
  5. Rest

B ) 20 min Amrap team om 2

12 Burpee box jump over 70/60cm
18 pull-ups
24 Toes to bar
30 WB
1000m Bike erg

  • zon 3-4