Dagens WOD

Programmering v 46

Måndag :
A ) Snatch
Otmem x 5
4-5 power snatch 40-50 %
Otmem x 5
2-3 power snatch 55-60 %
Otmem x 5
1-2 power snatch 65-80 %

B ) 21 min workout
7 min amrap
– 250 m row
– 12 kbs 32/24
– 12 box jump
Direct into :
7 min amrap
– 12/9 cal bike
– 12 slamball bearhug lunges
– 12 burpee
Direct into :
7 min amrap
– 5/5 db push press
– 12 alt db snatch
– 36 Double unders

• zon 4

Tisdag :
A ) Back squat
2x 2 @84 %
1x 1 @94-95 %
1x 1 @99-99,5 %
1x 1 @100 + %

B ) otmem x 16
4 dual db burpee boxstep over
6 t2b
RT: dual db front rack squat

• zon 4

Onsdag :
A ) alt otmem x 8

  1. 6-8/6-8 filly press
  2. 12-15 skullcrusher

B ) alt otmem x 8

  1. 12 alt Renegade row
  2. 10/10 one straight arm lats pull down

C ) E2m x 8 ”DT
12 deadlift
9 hang power clean
6 stoh

  • Weight 40/30
  • zon 4

Torsdag :
A ) 5 Rounds
10-12 hipthrusters from floor
12-16 step deathmarch
Rest 60 sec

B ) The Seven TC : 25 min
7 rounds
7 hspu / 7 push-ups
7 thrusters 50/35
7 knees 2 elbow
7 deadlift 100/70
7 burpees
7 kbs 24/16
7 pull-ups / ring row

• zon 4

Fredag: TGIF 🎉 team of 2. TC : 40

For time:
2 rounds
– 15 Power Snatch 60/40
– 75 Double-unders / 20 cal Skierg
– 15 Power Snatch 60/40

Rest 3 min

”JT” ish
21-15-9-9-15-21 reps for time of:
HSPU / Peak push-ups
– Ring Dips / box dips
– Push-ups

Rest 3 min

5 Rounds for time of:
– 7 Front Squats 70/50
– 3 Rope Climbs / 12 strict pull-ups

• Zon 4

Lördag :
A ) 4 rundor
8/8 Landmine press
8-10 dual db floor press

B ) 4 rundor
10-12 banded pull-ups
8/8 Landmine row

C ) emotm x 15

  1. 8/6 cal bike + 5 stoh 40-60/30-35
  2. 5 burpee box jump + 5 squat clean thrusters
  3. Rest • zon 4

Söndag : 6 rounds
1 min row
1 min wb
1 min shuttle run
1 min sumo deadlift high pull
1 min Double unders / single unders
1 min rest

Zon 4