Dagens WOD

Programmering v 40

Måndag :
A ) E90s x 6
2-3 split jerk / 4-6 push press

B ) alt emotm x 10

  1. 6-8 seated strict press
  2. 10-12 Bent over eagle row

C ) 12 min amrap
– 12/10 cal bike
– 3 devilspress
– 10m front rack lunges with dual db 22.5/15

• zon 4

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

B ) otmem x 24

  1. 50-75 Double unders / 40 jämfota hopp över skivstången
  2. 8-10 burpee to target ( 10 cm target mätt från finger toppar )
  3. 12-15/9-12 cal row
  4. 4-6 cluster • zon 4

Onsdag :
A ) alt emotm x 12

  1. 2-3 power snatch
  2. 1-2 squat snatch / 1 power 1 ohs

B ) E2m x 10
2 bmu/ rmu or 4 c2b or 6 pull-ups
4 hspu / hr push ups
8 kbs 32/24

• Zon 4

Torsdag :
A ) alt E90s x 8

  1. 8-10 dual db bench press ( top down )
  2. 6-8 deadlift

B ) 30 sec on 30 sec off x 20

  1. Ab ( push hard for 30 sec )
  2. Farmers carry
  3. Dual db clean & jerk
  4. Barbells floor wipers • zon 4

Fredag: TGIF team Friday 🎉 Totalt : 42 min

Tc 7 min and 1 min rest

  1. Double Fran : 42-30-18
  2. Kelly: 800 m run ( both ), 75 wb, 75 box jump
  3. Isabell and Grace : (30 snatch, 30 clean & jerk)
  4. 7 min amrap : Mary (5 hspu, 10 pistols, 15 pull-ups)

• Zon 4

Lördag :
A ) 10 min bygg till en tung clean

B ) E2m x 5
4-6 clean @80-85 % of A
4-6 strict Hspu / 1-2 eccentric hspu

C ) 12 min amrap
– 15 m walking lunges dual db
– 8 dual db squat
– 4 wallclimb

• zon 4

Söndag :
2 x 20 min amraps 3 min rest between
1 ) Strongman
– 30 m bearhug slamball carry
– 6 slamball lift over target ( använd en skivstång som target )
– 30 m one arm farmers walk ( 15 m + 15 m )
– 15 m sled push

2 ) core and aerob workout
– 400 m run ( easy pace, feeling good )
– 20 knifejacks
– 500 m row
– 20 russian twist
– 1 k bike
– 20 heel taps