Dagens WOD

Programmering v 48

Måndag :
A ) 5x 5 front squat 2.5-5 kg mer än förra veckan.

B ) For time TC : 20 min
5 rounds
500 m row
10 burpee box jump
20 wb

• zon 4

Tisdag :
A ) Strict press
1×5 75%
1×5 80%
3×5 85%
1×8-12 70%

B ) alt otmem x 10

  1. 4-6 strict pull-ups
  2. 10-12 seated banded row

C ) 90 sec on 90 sec off x 6
15 m front rack lunges dual db
RT : dual db cluster

• zon 4

Onsdag :
A ) Deadlift
1 x 5 75%
3x 4 80%
1x 5 75%
1x 8-12 60%

B ) E2m x 10
5 power clean
7 pull-ups
9 push-ups

  • zon 4

Torsdag :
A ) E90s x 8
1 power snatch
1 hang power snatch
1 ohs

B ) For time
25/20 cal bike
8 slamball cleans
30 m slamball carry
8 slamball cleans
25/20 cal bike
Rest 3 min
Then: 4 rounds
6 slamball box step over
10 t2b
30 Double unders

• zon 4

Fredag: TGIF 🥳 team of 2 for 42 min ( split as you like )
12 min amrap

3 rounds
– 10 pull-ups
– 15 snatch 50/35
– 15 push press
– 10 synk burpee o bar
RT : row for cal

Rest 3 min

12 min amrap

– 8 c2b
– 15 cleans 60/40
– 15 push jerk
– 10 synk burpee o bar
RT : row for cal

Rest 3 min

12 min amrap

– 6 bmu
– 15 deadlift 70/50
– 15 stoh
– 10 synk burpee o bar
RT : row for cal

  • goal row for cals

Zon 4

Lördag :
A ) E2m x 5
6-8 bench press
12 gorilla row

B ) 20 rounds you go i go. TC : 22 min
1 devils press
2 push press
3 clean & jerk
4 frontsquat
5 burpee 2 target

  • dual db • zon 4

Söndag : 2 x 20 min rest 4 min between
A ) 20 min emotm
1 min row
1 min bike
1 min ski
1 min Double unders
1 min rest

B ) 20 min amrap for quality
12 goodmorning
20 m farmers carry
20 heeltaps
8/8 bulgarian split squat
20 m one arm Walters Walk ( 10 m hö/10 m vä )
20 abmat sit-ups