Dagens WOD

Programmering v 47

Måndag :
A ) clean & jerk
Otmem x 5
4-5 clean & Jerk 40-50 %
Otmem x 5
2-3 clean & jerk 55-60 %
Otmem x 5
1-2 clean & jerk 65-80 %

B ) For time TC : 16 min
50 wb
25 c2b
25 dual db push press
50 cal row/ bike
25 c2b
25 dual db push press
50 wb

• zon 4

Tisdag :
A ) Deadlift
3 x 5 @80
1 x 5 @75
1 x 8-12 @60

B ) 2 rounds of otmem x 9 rest 3 min between

  1. 15-20/ 10-15 cal Row
  2. 10-15 burpee to Target
  3. 10-12 alt db snatch • zon 4

Onsdag :
A ) strict press
3 x 5 @80
1 x 5 @75
1 x 8-12 @60

B ) Pull-ups x 5 set
2 strict pull-ups
4 banded strict pullups
6 ring row
Rest 60 sec
C ) 14 min amrap
3 power cleans
3 front squat
3 push jerk
9/7 cal echobike / assultbike

  • zon 4

Torsdag :
A ) 5x 5 front squat @65-75 %

B ) For time TC : 15 min
– 8 devils press
– 60 sec rest
– 8 devils press
– 10 boxjump
– 60 sec rest
– 8 devils press
– 10 boxjump
– 20 m db front rack lunges
– Rest 60 sec
– 8 devils press
– 10 boxjump
– 20 db front rack lunges
– 30 burpee

• zon 4

Fredag: TGIF 🥳 Team of 2 for 40 min
Max row for meters
Every 6 min a new girl wod both athletes split reps anyhow
At min 6
Isabell
At min 12
Fran
At min 18
Grace
At min 24
5 rounds cindy
At min 30-40
Karen

Zon 4

Lördag :
A ) e75sec x 15

  1. 6/6 bulgarian split squat with dual kb/db
  2. 20 m farmers carry
  3. 8-10 goodmorning
  4. 10/10 sidebent
  5. 1/1 TGU

B ) 10 rounds for time
4 slamball gtos
3 t2b
2 ropeclimb / 6/6 one arm ring row
1 wallclimb

• zon 4

Söndag

3 x 10 min workout 3 min rest between
A ) 1 round no rest between reps and exercise
10 dual db seesaw press
10 dual db biceps curl
10 lateral raises
10 dual db bent over row
1 min rest

B ) Row for cal
E2m 10 v-ups + 10 plank knee to elbow

C ) 1 round no rest between reps and exercise
1 kb manmaker
5/5 kb around the world
5/5 kb clean
10 kbs
5/5 kb halos
1 min rest

Zon 3+